Ball Exchange Exercise for Core Muscle Toning

Video Transcript

"The first exercise I’m going to demonstrate is called a ball exchange. Go ahead and grab the ball and place it in your hands. You’re going to lie flat on your back and your feet are going to come flat on the floor. Go ahead and pull your navel into your spine now, as you lift you’re going to inhale. Option 1 straight legs, navel remains on the spine, shoulders come off of the floor and lower half way down, exhale as you lift – inhale as you lower. Exhale lift – inhale lower. Exhale lift – keep the navel pulled into the spine. Exhale lower. Option 2 you can use the fitness ring which is a little bit more difficult, grab a hold of the rings by the black pads, same concept, straight arms, slight bend in your knees – Inhale. And exhale as you lift. Squeeze the ring between your legs and inhale lower. Exhale lift – it’s very important to keep your head, neck and back in alignment, so you don’t want to look off to the side or drop your head down to the floor as you’re performing the exercise. Inhale as you lower – exhale as you lift. Inhale as you lower – and exhale lift. If you have lower back pain, you can bend your knees, exhale as you lift – inhale as you lower; take some of the pressure off your lower back. Inhale and exhale. "