Start on your stomach with the visceral ball placed in one quadrant. These moves can be done on all 4 quadrants of your stomach, and it is important to try and relax over the ball as much as possible. To start, extend your legs and prop your upper body up on your elbows. Then, relax your head down on your hands. Once you are relaxed, bend the same leg of the side the ball is on. Keep your knee bent and on the floor, rotate your hip so the leg falls across your body, then away from your body. Finally, extend the leg back down to the floor and extend the same arm overhead.