Sets: 2

Reps: 12

• Lie on your back with your knees bent.

• Place the pilates ball between your knees.

• Inhale: Allow the ribcage to expand, PF and abs are relaxed.

• Exhale: Blow out through pursed lips. Squeeze the ball between your knees, lift the pelvic floor and draw in the abdominals.

• Think about “zipping” up the abdominals to include the lower, middle and upper abs.

• The inner thigh muscles (adductors) are synergists to the lower abs - meaning we can use the inner thigh to help encourage recruitment of the lower abdominals. This can be a helpful tool to connect with that area.

• Your contraction should be submaximal (think <50% intensity) - gently press into the ball and make sure your abdominals draw inwards vs. pushing outwards.