Rolling ball is a fun and very easy pilates exercise that engages the abs while massaging the back. As easy as it might seem, it also requires strength and control.
Muscles Activated By Rolling Ball
Abdominals (Rectus Abdominis, Transverse Abdominis, External Obliques and Internal Obliques).
Back Muscles (Latissimus Dorsi, Trapezius).
How To Do The Rolling Ball Exercise
Below are the steps to follow when doing this playful but beneficial move.
Step 1: Start on a mat, in a seating position with your knees bent, feet pointed and toes just touching the floor.
Step 2: Hold the back of your thighs with your hands and lift your legs up. Your knees should be shoulder-width apart.
Step 3: Lower your head between your knees, Contract your abs and take two breaths to balance yourself.
Step 4: Rock your body backwards to your shoulder tips then back up. Repeat 15 times to complete one set.
Don't rock back to your neck or head.
Modifications
Rolling Ball For Intermediate Level: Hold on to your ankles and roll your leg over head.
Benefits of Rolling Ball
It helps to strengthen the back and abdominal muscles.
It massages the back muscles.
It helps to build the strength and control of the body.
It can improve the body's posture.
It stretches the back muscle.
Common Injuries;
Neck Pain: In event of you rolling all the way to your neck repeatedly, it can result in you having some painful sensation in that area.
Overall, rolling ball is a perfect exercise to do before your workout routine or just before you sleep after the day's work. Just ensure you don't roll all the way to your head to avoid injuries and enjoy the full benefits of this fun exercise.
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