This predominately works your core. Make sure you brace your abs and do not let your back sag.
- Put your elbows on the bench and rest your shins on the ball.
- With your upper arms straight and your back flat, your body should form a straight line from your shoulders to your ankles.
- Keeping your back straight, slowly roll the ball as close to your chest as possible by contracting your abs and pulling it forward.
- Pause briefly and then return the ball to the starting position by rolling it backward.
- Hold the extended position for 5 seconds and repeat.
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