Rolling Like a Ball

Exercise Mat Abs Core Hip Flexors Neck

This is a pilates-style exercise to practice core activation and mobilize the spine.


  1. Sit on the mat with your feet off the mat and your hands behind your knees. Engage your core and look down at your belly button. Find your balance point in this position.

  2. With control, inhale and let your self roll back, maintaining the rounded spine position. Keep your shoulders out of your ears.

  3. Exhale and roll back up to the start position, trying to find that balance point and not letting your feet touch the floor. Ensure that you maintain the rounded back throughout. Repeat 5-6 times. Discontinue if any back pain occurs. can not be held responsible for any injuries which may occur as a result of these exercises, advice or recipes displayed on this website. Do not undertake any exercise program, diet or treatment provided by the site without professional or qualified supervision.