Stability Ball Exercises: Roll Over

Video Transcript

"Hi I'm going to show you how to do a roll over a Pilates move using the stability ball for resistance. You are going to take a ball between 65 and 55 cm. You don't want to go too big on the ball because you want to be able to support your body with the ankles around the ball so the first thing you want to do is take your feet and wrap them around the outside of the ball, preferably about half way up the ball, hands are going down by your side. You want to take your hands and walk them down the floor, your middle finger should be as far away from your body as you can get it, shoulders down the spine, chest is open and as you lift the ball the ball is going to come up off the floor. You are going to try to push your bottom up and over like you are doing a roll over, touch the floor and then slowly coming down one vertebra at a time executive the movement with as much control as you possibly can, each vertebra should touch the floor, coming down half way, or all the way and then you are exhaling as you come back up and over so you want to think about a C curve, keep your eyes focused on your belly button, come down nice and slowly with your motion, try not to let your shoulders peel off the floor, use your triceps to come down with your movement so push those palms into the floor half way again or all the way and we are going to execute this movement between 10 and 12 repetitions, take a break and repeat it again two to three times. If you need to modify this one you are just going to go from here to a little pop up and then back own so if you have weaker transverse abdominal muscles you are just going to do a small little lift as opposed to up and over. We don't want you to pop the back and push yourself over so if you are unable to do this motion just try the pop ups first before you go on. And that is how you do your roll over using the stability ball."