DIMENSION 3: THE TRANSVERSE PLANE
A. Stand with feet slightly wider than shoulder-width apart, holding a medicine ball with both hands.
B. Bend knees and hips to drop into a squat as you bring the ball down to touch your left foot, shin or knee (depending on your flexibility).
C. Rise up out of the squat as you simultaneously rotate, raising the ball up and across your opposite side (as if throwing it over your opposite shoulder). Do 2 sets of 10 lifts to each side, alternating sets.
2. Russian Twists
A. Sit on top of a fitness ball and walk out until your head rests on the ball in a tabletop position, knees bent at 45-degree angles.
B. Hold a medicine ball with both hands straight up over the chest; engage core muscles.
C. Without moving hips, keep arms straight and rotate upper torso while you roll onto one shoulder, all the time keeping head eyes and head focused on the ball.
D. Pause when ball and arms are parallel to the floor, then rotate back to starting position. Repeat by rolling on the opposite side. Do 10–15 reps on each side.