Begin laying face up on ball. For greater intensity of movement, begin with your head and shoulders off the ball; for lower intensity, maintain your shoulders on top of the ball. Feet are flat on the ground, hip distance apart, hands gently supporting neck. Keep eyes fixed on the ceiling, gently lift upper body up toward the ceiling. Be careful not to pull on your neck. Hold at the top, then return back down. Repeat.
Model: Sheila Hutchinson
Begin lying side facing either flat on the ground, or suspended on a supporting arm at a 90 degree angle. While maintaining your central balance, lift top leg toward the ceiling, using your side oblique muscles. Slowly return back down and repeat. To add an additional challenge, when the top leg is lifted, add forward/backward rotating small circles.
Model: Sheila Hutchinson
Model: Sheila Hutchinson
Begin laying in a supine position, feet flat on the ground, hip distance apart, hands gently supporting neck. Keep eyes fixed on the ceiling, gently lift upper body off the ground. Be careful not to pull on your neck. Hold at the top, then return back to the mat. Repeat.
Model: Michael Friedman
Model: Michael Friedman