5. Half Roll Back – 8 reps

Starting position – sitting up on sit bones, knees bent and together; back is rounded, neck is slightly tucked with arms reaching forward over knees.

  • INHALE – through the nose to prepare, expand the rib cage to the sides.
  • EXHALE – roll off your sit bones, leading with the lower back, half way down to the floor; arms stay lifted at chest level – slide the shoulder blades down your back; abs are contracted, pulling the belly button to the spine (scoop your abs).
    *** you have gone too far back IF your toes lift or grip the floor or where you feel like you are contracting your hip flexor muscles – go up a bit and use your abs.
  • INHALE - contract your abdominals and lift yourself back up to the start position.
  • Repeat to 8 reps

Part 2 – ADD ONS

  • Using a mini-exercise ball (3 or 5 lbs), stay at the half roll back position and do:
    • 8 arm raises - INHALE raise arms up over head and EXHALE lower arms to knees
    • 8 arm twists – INHALE lift ball above chest; EXHALE 2 times as you rotate the ball to one side and pulse twice.