1. Starting Position:
- Start by lying face down on a stability ball. Position the ball under your hips and legs, ensuring that it provides support.
- Place your hands on the floor in front of you, shoulder-width apart. Your arms should be straight and your head should be looking down toward the floor.
2. Body Positioning:
- Keep your feet hip-width apart and your body aligned from head to heel. Engage your core muscles to stabilize your body on the ball.
- Ensure your legs are straight and your toes are pointed.
3. The Movement:
- Gently shift your weight to one side, allowing the ball to roll towards that side. Your hips should move side to side as you roll.
- As you lean to one side, keep your arms extended and your body controlled.
- Roll as far as comfortable before feeling any strain.
4. Returning to Center:
- Slowly return to the center position, using your core and arms to stabilize your movement.
- Once you are back in the center, shift your weight to the opposite side, rolling the ball the other way.
5. Repeats:
- Continue rolling from side to side, maintaining control throughout the movement.
- Aim for 10 to 15 repetitions on each side.
6. Breathing:
- Inhale deeply as you roll to one side and exhale when returning to the center and rolling to the other side.
7. Finishing:
- After completing your repetitions, slowly dismount from the ball by rolling off and sitting on the floor for a moment before standing up.
Tips for Beginners:
- Start with smaller movements and gradually increase your range of motion as your stability and confidence improve.
- Always maintain a firm grip on the floor with your hands to ensure balance.
- If the stability ball feels too challenging, practice the exercise without the ball until you are comfortable.
