Seated position
Primary muscles: abdominals, low back extensors
Sit on the ball with a straight, tall spine. Shoulders are down.
• Feet are flat on the floor, hip-width apart. (For increased stability, move feet slightly wider apart.) Hands rest on knees.
• Engage your abdominal muscles by pulling your navel in and up toward the spine.
• Gently tip your pelvis up, causing a slight rounding of your lower back.
• Hold for 10 seconds.
• Gently tip your pelvis down, causing a slight arching of your lower back.
• Hold for 10 seconds.
• Continue alternating the pelvic movement 8 to 12 times.
• Warms and loosens the lower back and pelvis
• Engages the core stabilizer muscles
• Assists with finding the neutral position important for proper form
• Increases postural awareness
fig. 01
fig. 02
