- Lie on the floor on your back.
- Lift your legs up over your hips, and place a small physio ball (45cm or 55cm) between your ankles, squeezing the ball with your inner thighs.
- Reach up with your arms, lifting your shoulders and grab the ball.
- Lower the ball over your head with straight arms until it almost touches the floor behind your head while, AT THE SAME TIME, lowering the legs towards the floor.
- Keep your abdominals tight, avoiding an arch of the low spine.
- Exhale and lift both legs back to start, while lifting the ball back towards your legs.
- Grab the ball with your feet, and, as before, lower both your arms and legs to the floor simultaneously.
- You will be passing the ball from your legs to your hands each time. It is not necessary to lower the arms and legs all the way to the floor.
Tip: How far you lower your arms and legs towards the floor depends on how well you maintain your core stability (can do the exercise without arching the back). Start with lowering to a point that feels comfortable and presents a slight challenge. Gradually decrease the distance between the floor and your limbs to increase your challenge and core strength.