This exercise will focus on building strength in the core, specifically the obliques. Having a strong core is essential in helping protect the spine.

Starting Position: The students will place the fusion ball between the knees with the feet on the floor and the arms down by their sides.

Steps:

1. The students will take the legs up to a table top position and circle the arms through 5th and open them out to a 2nd position.
2. Have the students rock the knees to the right then over to the left.
3. They will then rock the knees over and extend the bottom leg, they will then bring the legs back to centre and repeat on the other side.
4. The students will rock over to one side and stretch both legs away and then bring them back to centre and repeat.
5. They will then stretch both legs forward taking the legs up and over and the arms in to a 5th position taking hold of the ball.
6. The students will roll down through the spine and repeat the whole exercise from the beginning.
7. They will finish in the starting position.