8. Rolling Like A Ball – 8 reps

Starting Position – Balance in a seated position, off your sit bones. Legs are bent and together with hands resting on the sides on the knees. Toes are pointed. Spine makes a C-curve right from the top of head down to the tailbone – keep eye gaze at top of knees. Relax the shoulders down your back and draw the belly button to the spine – scoop your abdominals.

  • INHALE – Roll backwards, no higher than upper back (Do not roll onto your neck). Roll through the middle of your spine and maintain the C-curve. As you roll back – keep the distance between your chest and knees the same AND the distance between your heels and buttocks the same.
  • EXHALE – Roll upwards to the start position by contracting the abdominals – use your breath. Roll up through the middle of your spine and maintain the C-curve. As you roll up – keep the distance between your chest and knees the same AND the distance between your heels and buttocks the same.
  • Balance at the top start position for 3 sec and then repeat to 8 reps.

Add-ons and Modifications:

  • Slow rolling like a ball – Place hands behind the knees – inhale and touch the lower back to the floor, exhale come back up to start position by lifting chest up. This exercise is great to help you become aware of scooping lower abs and leading with the lower back down and contracting the abs to come up.
  • Put the fitness circle or wrap a flex band aroung the knees to help keep legs together throughout.
  • Hold a fitness circle above the kness or a 3lb/5lb ball to add upper body resistance.
  • Reverse the breathing – Exhale down, inhale up – helps to avoid shoulders lifting during inhale and to increase difficulty coming up.