On a roll with an abdominal stretch

Do this simple ab-sculpting move at home or at the gym to get your midsection firm and flat. All you need is a small, inflatable ball and a few minutes a day. The key to doing this exercise correctly is coordinating your breath and movement together. Practice a gentle tightening of the front abdominal wall with each exhalation. The emphasis here is quality of movement rather than just quantity.

-- Karen Voight

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1 Lie on your back with your knees bent and your feet flat on the floor. Place a small ball under the ball of your right foot. Place your arms alongside your body, palms down. Inhale, reach out through the crown of your head to elongate your spine. Maintain a slight, natural curve in the back of your neck and your lower back.

2 On an exhale, press your navel toward the spine and contract your abdominals. Make sure you keep your hips and shoulders level as you slowly straighten your right leg, rolling the ball away from you. Do not allow your hips to tilt to either side. Pause for two seconds, keeping your navel pressed in toward your spine and your foot lightly resting on the ball. Inhale and roll the ball toward you, bending your knee to the start position. Repeat six times, then do the exercise with the ball placed under your left foot.