Emphasis
• Strengthen lower back, hip and hamstrings (leg) regions

Description
• Lie on back on ground with legs slightly bent and heels resting on ball
• Extend arms on ground at 45-degree angle to side of body for support
• Bend elbows and raise hands into air to shorten lever length and base of support – to increase the intensity of the exercise.
• Contracting the abdominal region, slowly raise the hips off the ground until in-line with body
• Keeping the body tight, use the heels to slowly roll the ball towards the buttocks – flexing the legs until 90-degrees and then return to starting position
• Note: Extend and flatten the arms back onto the ground for additional balance and support

Teaching Points
• Avoid arching lower back or sinking
• Work at maintaining strong core and balance on ball with feet and on ground with arms
• Keep heels firmly planted with pressure down into ball
• Flex and extend legs each for a count of 2
• Stop exercise if any lower back tension or pain arises
• Breathe out when flexing legs and in when straightening

MORE EXERCISES AVAILABLE IN THE BODY COACH BOOK SERIES - Digital web books available now for download online.

Disclaimer
No warranty is given as to the accuracy of the information on any of the pages in this website. No responsibility is accepted for any loss or damage suffered as a result of the use of that information or reliance on it. All persons should gain medical clearance prior to starting or performing any exercise and train under the supervision of a qualified trainer. Notwithstanding a users medical or physical condition, no responsibility or liability is accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations.

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