Scissor Leg Reverse

This exercise is best performed on a smaller size Swiss Ball, or one that has not been inflated too hard.

Lie comfortably on your back, with your arms extended out to your sides, to be used for stability not to aid in the lifting movement.

Place as suitable sized Swiss Ball between your feet, securing it in place with the lower foot, and upper ankle.

Exhale and squeeze the ball with your lower-body, whilst contracting your abdominal muscles, aiming to slowly lift the ball up towards your head, in a smooth rolling action.

Throughout your lifting movement, aim to keep the speed constant; focusing on feeling the abdominal muscles contract further throughout the lift.

Inhale as you slowly lower the ball back down towards the starting position, however avoid letting the ball touch the floor, as this will force the abdominal to stay contracted.

Avoid allowing the back to arch up off the floor; the movement should be from your pelvis, taking the ball no further than chest level.

Advanced athletes may wish to perform this exercise using either a low pulley machine with suitable weight.

The setup for the low pulley would to be attaching ankle collars around both ankles, with suitable flexible attachment to the lower cable connector. Be careful when working with cables and Swiss Balls, and the cable will often rub against the ball, causing excessive damage, making the ball dangerous to use.

Beginners should aim to perform 4 - 8 slow small movements, stopping if this causes lower back pain.

Intermediates aim for 8 - 12+ reps in a slow controlled manner for 2 sets.

Advanced aim for 2 - 3 sets of 12+ reps, aiming to progress onto the harder method of working with resistance.