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by explosion: link Lie on your back with your knees bent and the Pilates ball between your knees. Lift your arms up overhead.
Inhale and stretch your arms up toward the ceiling. Exhale and slowly begin to roll up to a seated position. You should maintain a hollowed abdomen and imagine that you are lifting one vertebrae at a time off of the floor.
Once you are seated upright, inhale. Then exhale and slowly roll back down, vertebra by vertebra.
Repeat 8-10 times.
Inhale and stretch your arms up toward the ceiling. Exhale and slowly begin to roll up to a seated position. You should maintain a hollowed abdomen and imagine that you are lifting one vertebrae at a time off of the floor.
Once you are seated upright, inhale. Then exhale and slowly roll back down, vertebra by vertebra.
Repeat 8-10 times.