This is a really lovely exercise to get the whole body working and warm, focusing on abdominals, hamstring and glute activation and some lovely spinal rotation.

Starting Position: Have the students place the ball between the knees with the legs bent in parallel and lie down, palms facing up.

Steps:

1. They will begin by rolling up into a bridge. Rotate the hips to one side, then lower.
2. Repeat 4 times, alternating sides.
3. Have the students roll up into a bridge again, Lift and lower the heels. Repeat 6 times.
4. They will then lower the heels and take the arms overhead. Lower the pelvis, articulating through the spine.
5. Have them place the hands behind the head, Lift the legs to tabletop and curl up.
6. They will then extend the legs to 45°, then return to tabletop, Repeat 7 times.
7. have the students lower the body and extend the arms to the sides.
8. They will then drop the knees to one side and turn the head to the opposite side, Return to centre and repeat on the other side.
9. Have the student grab the ball and place it underneath the pelvis.
10. They will lengthen one leg and bring the opposite knee toward the chest, gently pulling with the same-side hand.
11. Repeat on the other leg. Then, lengthen the body to finish.