Step 1
Starting Position:
Begin in an all-fours position with your torso on the ball and hands and feet on the floor. Lengthen your legs and stretch your heels to the back of the room. Your hands should be under your shoulders.
Take a few deep breaths. Notice how your abdominals want to rest on the ball when you inhale.
Exhale and pull your abdominals away from the ball. Try to keep them pulled away even when you inhale. This is your abdominal engagement.
Step 2
Once you have established your abdominal engagement, slowly walk your hands forward until your feet come off the floor. Continue walking out until the fronts of your thighs or knees are resting on the top of the ball in a plank position.
It is important to keep your ribcage knitted together and the abdominals strong in order to maintain a rigid torso. Your legs should be very active so that your entire body is straight as a board and aligned parallel to the floor.
Keep your shoulder blades pulling away from your shoulders and toward your hips. Elbows must be straight and hands directly under your shoulders. Keep your legs active.
Step 3
Curling Phase: Exhale and slowly bend your knees towards your chest. The ball will roll forward as your knees tuck under your torso and your hips lift toward the ceiling.
NOTE: This brings your body into somewhat of a handstand position. Be aware of your shoulder strength and keep the elbows straight.
Ideally, your knees are under your hips, your hips are toward the ceiling and your shins are on top of the ball. Hold this position for a breath.
Step 4
Lowering Phase: Inhale and straighten your legs, rolling the ball back the plank position.
MODIFICATION: If you are uncomfortable or feeling unsafe with your hips raised and shins on the ball, simply tuck your knees into your chest without lifting the hips.