How to do Rolling like a Ball

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Difficulty: Medium

Impact Level: Normal

Target Body Parts: abs, upper back, quadriceps


Begin sitting with your knees bent and the spine in a C-curve. Your pelvis is tucked underneath you and your eyes are looking down towards your centre. Place your hands on your ankles and lift your feet up off the mat, keep your heels connected and slightly open your knees.

As you breathe in, keeping the shape of your body fixed, roll back in a straight line on to the back of your shoulders and balance briefly. As you exhale rock forwards and return to balance on your sitting bones. Maintain your connention in your centre throughout and repeat up to 10 times.

Be careful not to roll too far back on to the head or neck. Do not initiate the movement by throwing the head back as this will cause your spine to flatten. Keep the eyes down looking towards your navel and control the movement with your abdominals.

How to make Rolling like a Ball easier

Practice with a more open shape to the body. Bring the hands up the shin or all the way behind the knees and open out in the hips and knees slightly.

How to make Rolling like a Ball more challenging

Make a tighter ball shape by crossing the hands in front of the shins and taking hold to the opposite ankle with each hand.

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