Ball Exercises

Ball circles are a great way to warm up the abs, lower back and the hips. The key to this move is to engage the abs as you roll forward and focus on the lower back as you roll back. Keeping the hands behind the head allows you to focus on good posture and balance.

1. Sit on the ball and place the hands on the ball for balance or behind your head (more difficult).
2. Slowly begin to roll the hips in a circle towards the right, making small circles and then, as you get comfortable, larger circles.
3. Focus on contracting the abs each time you roll the ball forward and let the hips move while keeping the shoulders stable.
4. Repeat for 20 circles to the right and then the left.