Things You'll Need:
- Physio ball
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Step 1
Sit back on your knees. Place the ball out in front of you. Stretch your arms out in front of you and place your hands palms-down on the ball.
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Step 2
Tilt the ball to the left. Stretch out your sides and lower back. Hold for 30 to 60 seconds, then release to the middle.
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Step 3
Tilt the ball to the right. Again stretching your sides and lower back, hold the position for 30 to 60 seconds, then release to the middle.
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Step 4
Place the ball in front of you. Lay your body over top of the ball with it resting primarily under your belly. Place your toes on the floor behind the ball. Try to stabilize your body so that you can control your movement on the ball.
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Step 5
Put your hands behind your head and crunch forward. Be sure to tighten your abs while doing these exercises. Don't lock your joints, as this will cause instability and possible injury. To get more out of the exercise, you can hold the position when coming up from the ball. This will provide a greater stretch to the upper abdominals and the lower back.
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Step 6
Place the ball in front of you while sitting cross-legged. Grab the ball and hold it straight out in front of you for 30 to 60 seconds, or in 10-second intervals. Be aware of your posture and make sure that your back is nice and straight.
