Pilates Roll-up with Ball

Steps

1. 1 Lie on your back with your legs extended, holding a small ball between your ankles, and your arms stretched overhead.
2. 2 Inhale, then exhale as you bring your arms forward towards the ceiling, lifting your head and shoulders off the mat.
3. 3 Continue to roll your spine up off the mat, one vertebra at a time, engaging your abdominal muscles.
4. 4 Reach your hands towards your feet, maintaining a C-curve in your spine as you fully come to a seated position.
5. 5 Inhale, then exhale as you slowly articulate your spine back down onto the mat, one vertebra at a time.
6. 6 Control the movement as you lower your back, shoulders, and head, returning your arms overhead to the starting position.