This exercise will work the adductors and abdominals while also stretching out the inside thighs. You will also be working in to spinal articulation. This exercise will build strength in the abdominals which will help support and protect the spine.

Preparation: Lie down on the mat with arms extended, holding the pro ball. Lift the legs upward in fifth position with the right foot in front.

Steps:

1. Open the legs outward while curling up through the torso, passing the ball between the legs as it moves downward and forward.
2. Return to the starting position.
3. Perform two beats to swap legs.
4. Repeat the curl-up and leg beats sequence four times in total, alternating sides.
5. Bring the legs to parallel and place the ball between them. Rest the arms on the mat with palms facing up.
6. Reach the legs overhead without touching the floor.
7. Roll down through the spine.
8. Return to the starting position to repeat the exercise.
9. Lower the ball and place the legs in parallel over it.
10. Rock gently to one side while looking in the opposite direction, then to the other, and return to centre to finish.