1. Push ups
Put your toes on the Swiss ball and your hands on the floor. Keep your body upright and do a standard pushup.
Place your forearms on the Swiss ball and pull your legs back, stretch your body from shoulders to toes. As distribute the weight between your elbows and toes, hold this position.
Kneel on the floor and let your hips and pelvis have the support you on the Swiss ball. Swing your arms to countries to form a T with the upper body, and pull the lower back until you look forward. Hold it.