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Half Rolldown with Mini-Ball

This Pilates-inspired exercise strengthens the abdominal muscles.

Equipment
Exercise mat and rubber or plastic ball. For a greater challenge, use a weighted medicine ball or hold a dumbbell.

Exercise Technique

Sit down with knees bent and hip-width apart while holding the ball above you.

Curl backward by contracting your abdominal muscles.
Return to starting position.

Performance Tips

Exhale as you curl backwards; inhale as you return to the starting position.

Initiate the curl backward by pulling your bellybutton toward your spine and not just by making your back round and leaning backward.

Return to the straight back position by focusing on abdominal muscle contraction and not just by letting your legs pull you forward.
For a more challenging variation, try keeping your legs straight all throughout the exercise. Do this only if you have adequate hamstring flexibility to keep your back comfortably tall and straight without bending your knees.

Repetitions
Do 5-10 repetitions.