BEGINNER
The Rolling Like a Ball exercise focuses on balance and control, spinal articulation, and stretching. It also feels good, giving you a back massage as you exercise.
Sitting with your legs bent and feet raised off the floor, find your balance point. Place your hands around the back of your thighs.
Using your lower abdominals to lift your hips, roll back onto your shoulders.
Exhale, using your abdominals to roll up to your balance point. Keep your shoulders relaxed throughout the movement.
ANNOTATION KEY
Bold text indicates active muscles
Gray text indicates stabilizing muscles
* indicates deep muscles
LOOK FOR
• Your back to curve throughout the movement.
• Using your abdominals to maintain your balance.
AVOID
• Using your arm muscles to roll and balance your body.
• Allowing your feet to touch the ground.
BEST FOR
• rectus abdominis
• triceps brachii
• biceps brachii
• gluteus maximus
• tensor fasciae latae
• transversus abdominis
• obliquus internus
QUICK GUIDE
TARGET
• Abdominal muscles
BENEFITS
• Massages back muscles
• Enhances abdominal control
NOT ADVISABLE IF YOU HAVE
• Neck issues