This exercise is for abdominal strength and pelvic stability. By activating the abdominals and building strength through the core it allows the student to stabilise the pelvis which will give more freedom of movement. This exercise also works spinal mobility and flexibility.

Starting Position: Lying on your back feet hip width apart, parallel feet with knees bent. Place the fusion ball onto abdominals.

Steps:

1. Inhale whilst holding the ball to ensure the student is breathing.

2. Exhale as the student rolls the ball up the front of the thighs curling head and chest forward, make sure the student inhales to roll back down. The student will then repeat this twice.

3. The student will now exhale as they roll the ball up the right leg, extending the leg all the way with a pointed foot.

4. Inhale as they roll back down.

5. Exhale as the student rolls the ball up the left leg, extending the leg all the way with a pointed foot.

6. Inhale as they roll back down.

7. Repeat the whole exercise from the beginning.

Focus:

Make sure the student isn’t bulging in the abdominals when curling forward, have the student focus on the breath and to not take any tension into the upper body.