Seated Circles

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

Keep your arms out to your side whist you contract your abs and lower back / buttock muscles to fix your neutral starting position, with a straight back.

Exhale and slowly rotate your hips in a circular motion, aiming to keep your back straight and thighs parallel to the floor throughout the action, focusing on performing a small circle by using all your core muscles.

Inhale when you get to the starting position, repeating the process alternating the direction of travel each time, aiming to make a complete rotation every 5 seconds.

Beginners work for 8 - 10 rotations each direction.

Intermediates 8 - 10 rotations each direction, 20 seconds rest then repeat.

Advanced 12 - 15 rotations each direction, 20 seconds rest then repeat.