Seated position
Primary muscles: abdominals, obliques
Sit on the ball with a straight, tall spine. Shoulders are down.
• Feet are flat on the floor, hip-width apart. Arms are by your sides.
• Engage your abdominal muscles by pulling your navel in and up toward the spine.
• Slowly circle the hips 3 to 5 times to the right.
• Stop and return to the center.
• Reverse the movement and slowly circle 3 to 5 times to the left.
• Repeat the circles once more to each side.
• Loosens the lower back and hips
• Engages the obliques
• Introduces safe and simple movement while seated on the ball
fig. 01
fig. 02
