Hip Roll

Lie on your back, with both arms extended out to your sides. Keep your palms facing upwards, to avoid using your upper body throughout the movement.

Begin the movement with your feet on the floor, slowly lowering your knees down to one side then the other, whilst keeping your buttocks - arms and back in contact with the floor.

Progress this movement by lifting both feet off the floor, keeping your legs bent at 90 degrees with your pelvis tilted upwards using your lower abs.

Focus on keeping the action smooth and slow, avoiding actually touching the floor in order to keep the abdominal muscles contracted throughout.

Beginners perform 8 - 12 turns each side, feet flat on the floor.

Intermediates perform 12 - 15 turns each side, legs at 90 degrees, feet off floor.

Advanced perform 12 - 15 turns for 2 sets each side legs bent at 90 degrees, holding in the final phase for 1 - 2 seconds.