Bouncing Circles

Sit centrally on a correct sized Swiss ball; with both feet flat on the floor, knees shoulder width apart.

Contract your abs and lower back / buttock muscles to fix your neutral starting position, with a straight back, keeping your arms bent and tucked by your sides.

In small controlled movements, push down on the Swiss Ball with your buttocks, lifting both feet and bouncing around as you lift back up from the ball.

Focus on using your core muscles to make the movement, rather than bouncing your weight on to the ball.

Beginners aim for 2 - 4 complete circles in each direction.

Intermediates aim for 4- 8 complete circles in each direction.

Advanced work for 6 - 12 complete circles in each direction.

This exercise can be made harder by working with 1 foot off the floor, or by crossing your arms across your chest to prevent using the upper body.