Swiss Ball Forward Roll

Starting Position:
Kneel behind a swiss ball with your hips over your knees and place your forearms on top, elbows bent to 90 degrees and directly under your shoulders. Clasp your hands. Your body weight should be evenly distributed between your legs and arms.

Movement:
Draw your belly button in and slowly roll forward in one smooth motion (arms and hips move forward at the same time) as far as you can without letting your back round or sag.

Feel your abdominal muscles stretch. Look down to keep your head in line with your spine. Maintain a comfortable, natural curve in your back.

Hold, then roll back to starting position and repeat.

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