Hip Roll

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

Grasp a suitable sized Swiss Ball between your heels and buttocks, whilst keeping your upper body in contact with the floor.

Slowly lower your knees down to one side then the other, by lifting the Swiss Ball a few inches 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, however rest the Swiss Ball on the floor.

Intermediates perform 12 - 15 turns each side, legs at 90 degrees, Swiss Ball 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.

Concentrate on contracting your abs throughout the movement, aiming to work as slow as possible.