- 1). Sit on the floor with bend knees and place the stability ball between your calves. Lift your feet about halfway up the stability ball and grip the ball with your feet. Stretch your legs out straight while still holding the stability ball.
- 2). Lie back on the floor, continuing to hold the stability ball between your feet. Your back should be pressed to the floor. Shoulders should be relaxed, head forward, and your arms by your sides. It often helps to splay your fingers slightly to increase your ability to balance during a rollover.
- 3). Press your hands into the floor as you bend from the waist, folding your body until the stability ball touches the mat above your head. This movement should be slow and measured, not jerky. Lift with your abdomen, not your back. You want to smoothly move through the entire rollover and return to the floor without releasing the ball. Don’t arch or strain during this movement.
- 4). Tuck in your abs and exhale as you lift. Inhale and you return to your starting position. Perform 1-2 sets of 10 repetitions.
Source...