While on your knees, place your hands on a medicine ball on the ground in front of you. Push yourself up on the medicine ball with your hands, and place your feet slightly apart while balancing on your toes. Hold the position, keeping your neck, head, and back aligned, for 10 seconds. Try to build yourself up until you’re able maintain this position for 30 seconds. Sit on the ground with your legs and feet in front of you, then lift your feet off the ground until you’re holding them slightly suspended in the air.  Choose a medicine ball that’s an appropriate weight and hold it in your hands. Keep your feet elevated, rotate your shoulders to the right, and touch the medicine ball to the ground on your right side.  Repeat the movement to your left side. Move the medicine bal from side to side for 20-30 repetitions.  Repeat 5 times on each side, then relax. Stand near a strong wall with your feel hip-width apart.  Put your left foot about 1 foot (0.30 m) in front of your right foot.  Hold the medicine ball in both hands with your arms slightly bent, and swing the ball over your right hip towards the wall.  Catch the ball when it bounces back, and repeat the movement at least 4 more times.  Then, perform the exercise on the other side. Stand up straight with your feet beside each other and your knees slightly bent.  Hold the medicine ball in both hands, bring it back above and behind your head and then throw it towards the floor as hard as you can. Catch the ball when it bounces back and repeat the movement at least 4 more times. Imagine you're holding a watermelon or pumpkin and are trying to smash it. Hold the exercise ball in your hands directly in front of you. Keep your back straight, bend your knees until your thighs are parallel with the ground, and reach your arms out straight in front of you. Hold the position with the ball in front of you for 3 deep breaths, then stand up. Place the exercise ball on the ground, then lie down on top of it with your feet and hands touching the ground.  The exercise ball...

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Write a summary of the previous text in Indonesian:
Lakukan pose papan dengan menggunakan bola kebugaran. Lakukan Russian Twist sambil duduk. Selesaikan lemparan samping. Cobalah membanting bola kebugaran. Berjongkoklah (squat) dan raih bola kebugaran. Lakukan pose papan dengan bola kebugaran. Coba crunch terbalik dengan bola kebugaran. Lakukan crunch muda dengan bola kebugaran. Cobalah latihan jembatan pada bola. Angkat bola kebugaran dengan menggunakan otot perut. Angkat bola dengan kedua betis.