Primary muscles: Abs, back
Secondary muscles: Core, hip flexors
Equipment: No equipment
Rolling Like A Ball Instructions
1. Sit on the mat with your knees bent.
2. Lift both feet off the floor, clasp your hands over your shins and bend your back and neck slightly into a C shape.
3. Pull your abs in and roll back to the shoulders, then use your abdominal strength to roll back up.
4. Repeat until the set is complete.
Proper Form And Breathing Pattern
Maintain your spine in a C shape, keep your chin away from your chest and engage your core. Inhale as you roll back and roll just to the shoulders, not to the neck. Exhale as you roll back up and use only the strength of your abdominal muscles to roll back and forth.
From the Shop
Exercise Benefits
When done correctly, the rolling like a ball is a great exercise to strengthen the abdominal muscles and massage the spine, reducing tension. This pilates exercise also helps to improve your balance, mobility, and spinal articulation and is perfect for keeping your spine healthy and flexible.
Rolling Like A Ball Demonstration
Sets And Reps
Repeat this exercise 6 to 12 times and, for a complete back workout, pair the rolling like a ball with the pilates swimming and the cobra lat pulldown.
Calories Burned
To calculate the number of calories burned doing the pilates rolling like a ball, enter your weight and the duration of the exercise:
Related Core Exercises
Try these other core exercises to tighten, sculpt and strengthen your abs, obliques, lats and lower back:
Single leg stretch
T press
Single leg side crunch
V sit bicycles
Popular Workouts
Full Body Workouts
20-Minute Metabolism Boosting Workout
The secret to burning calories and ultimately losing weight is to maximize the efficiency of your energy systems. This 20-Minute Metabolism …
Lower Body Workouts
Legs, Booty & Cardio Bodyweight Workout
Work your legs and booty from all angles with this 29-minute bodyweight workout. A lower body and cardio routine that will help you sculpt long and lean muscles and burn off body fat …
Core Workouts
Belly Fat Burner Workout For Women
Flatten your abs and blast calories with these 10 moves! A belly fat burner workout to tone up your tummy, strengthen your core, and …
Leave a Reply
You must be logged in to post a comment.