Moving Crucifix

A good core stability exercise working the deep internal muscles of the lower spine (quadratus lumborium), along with the external and internal oblique's.

Position yourself on the ball, so that your middle and upper back are in contact with the ball, whilst your lower back and hips never make contact.

Your legs should be bent at right angles, with your feet firmly on the floor, toes pointing slightly outwards, shoulder width apart.

Extend both hands out to your sides, inline with shoulders, whilst contracting your abs to form a straight line along your neck - back and upper thighs.

Looking up at the ceiling, slowly roll over the ball, moving your spine over the balls mid-line whilst keeping your spine and arms straight. Initiate with small movements, gradually increasing in size, utilizing your core muscles to bring you back to a central position.

You can repeat the exercise, working alternate sides, or working one side at a time, (slightly harder).

Placing your feet together, reduces your stability, likewise having your feet wider apart will increase your stability. Advanced athletes may consider performing the exercise using either 1-foot or applying resistance. Once good technique has been established, you can work with a partner whose aim would be to push you gently to one side, whilst you work against this force, (made harder with eyes shut).

Beginners should aim for 6 - 10 small movements in each direction.

Intermediates aim for 10 - 15 small movements in each direction.

Advanced work as above, however hold in the final phase for 1 - 2 seconds.