That extra layer of flab on your sides is hard to get rid of  and nobody wants it. This exercise will help by working your transverse abdominal muscles, as well as challenging your balance, says Molly Tittle, owner of Mfitness  a mobile Pilates-centered fitness business.

She focuses on form and body positioning for exercises with clients she teaches in classes or individually, offering Pilates instruction with an "athletic twist" suitable for both men and women.

Tittle, who trains the national team for USA Diving here, teaches at ReForm Movement, 11099 Village Square Lane, Fishers; and Invoke Studio, 970 Fort Wayne Ave.; as well as at local businesses and in individuals' homes. Tittle shows how to do this exercise, using a soft 9-inch-diameter ball.

Step 1: Lie on your side with your forearm on the floor. Place ball under the lowest part of the ribs, between the ribs and hip bone. Line up the shoulder, hips and ankles in a straight line. Place your other hand on the floor in front of you for support. To gain more stability, if needed, separate the legs, putting the top leg slightly in front.

Step 2: Contract your abdominal muscles, then take the lower hand and bring it up under your head, with just the fingers touching it, so they help keep the head in line with the spine. Your arm and upper body will rise off the floor slightly.

Step 3: Using the entire abdominal region, lift the upper body so your arm is parallel to the floor.Step 4: Lower the upper body, resting your elbow on the floor and keeping your hand touching the side of your head. Repetitions- Do two sets of 10 to 12 repetitions. Repeat on the other side. Tips: Do not push on your head. Keep the abs contracted the whole time and the shoulders relaxed and away from your ears.