Around the Legs

This is an excellent exercise for developing abdominal strength and increasing your balance.

Commence the exercise in a lean backed seated position on the floor, with your legs extended out to your front, holding a small medicine ball, or even tennis ball at chest level.

In a smooth motion, bring both knees up towards your chest, whilst sitting upwards, taking the ball underneath your legs in a complete circular motion.

As you complete one circular motion, bring the ball back to your chest, extending your legs out, and lowering your body down, preparing for the next rep.

Beginners should aim to work for 6 - 10 lifts in each direction, however focus on just lifting the knees towards your chest, not leaning back, and returning your heels to the floor to release any tension in the back.

Intermediates and advanced aim to work for 15 - 25 circles in each direction for 2 - 3 sets.

The exercise can be made harder by extending the ball out to the side as it passes under your leg, and prior to passing through.