Start by sitting on a swiss ball. Slowly walk your feet out in front of you while simultaneously leaning your upper body back onto the ball. Continue rolling out until just your shoulders and head are on the ball and your knees are bent to 90*. Lift your hips so you are in table top position and keep your feet planted where they are with your toes facing forward. Shift your upper body on the ball to one side while keeping your feet still. Roll to the side as far as you can while keeping full extension in the hips and without falling off of the ball. Hold for suggested time and then return to starting position on the middle of the ball. Perform the same thing on the opposite side and perform suggested reps and holds.
What muscle(s) this exercise is for?
- Transverse abdominus
Why is this exercise important?
- Helps diminish back pain and increases strength of posterior chain muscles and inner unit control.
You should NOT do this if…
- Do not do this if you have pain while performing.