Supine Lateral Ball Roll
March 2010 | Fitness Level: General

Start Position

From a sitting position roll down the Swiss ball so that your head and shoulders rest on the apex of the ball. Your feet should be placed directly under your knees so that there is a right angle at the knee joint. Using the muscles of your bottom push your hips up high so your body is horizontal – think ‘table top’. I often tell my clients to imagine there is a glass of champagne filled to the brim resting on their belly button and they want to make sure that they do not spill a drop throughout this exercise.

Hold your arms out to the side of your body, in line with your shoulders and your chest, then place your palms facing upwards.

Engage your core by drawing your belly button in towards your spine.

Action

From this position step or shuffle your feet to the right while rolling your body laterally so that your shoulders stay in line with your hips.

This is a tough exercise so do not worry if you only move an inch or two. Technique is vital to getting the most out of this exercise, it is important to keep your hips level at all times, (remember that glass of champagne) and your arms parallel to the floor.

Repeat alternating from right to left.

Benefits

The Supine Lateral Ball Roll (SLBR) is one of the best exercises that fitness guru Paul Chek ever developed. It works the body in all three planes of motion (frontal, transverse and sagittal) which in simple terms means that it strengthens nearly ALL muscles of the body! As Chek would say it really is a big band exercise!