This exercise will target abdominals, spinal rotation and glutes. It is important to focus on the breathe to correctly engage the core.

Preparation: Kneel on one leg and extend the other to the side. Place the fusion ball under the hand of the same side as the supporting knee, and extend the opposite arm up.

Steps:

1. Lift the extended leg in parallel and rotate the torso inward, threading the arm between the leg and ball.
2. Return the arm overhead and lower the leg.
3. Repeat 4 times.
4. Grab the ball and reach it up overhead.
5. Sidebend towards the supporting leg and return. Repeat 3 times.
6. Sidebend again, rotate the torso towards the floor and perform 6 pulses.
7. Release the body and roll the ball across the mat to repeat the sequence on the opposite side.
8. Come up kneeling, open the knees and roll down into child’s position to finish.