This exercise adds an unstable base to the chest lift, which allows the body to practice moving in precarious situations. This will improve balance as well as abdominal control.
To do this exercise you will need a mat and a foam roller. Start by lying on the foam roller with your spine running along the length of the foam roller. Your head and your pelvis will both be on the foam roller. Clasp your hands behind your head as you inhale into the back of your ribcage and then exhale as you press your ribcage into the foam roller to lift your head, neck, and shoulders. Inhale as you allow your arms to follow an arc above your chest toward your thighs. Exhale as you clasp the back of your thighs and lift your body further into the air, and then inhale as you return your hands to the base of your skull following the same arc. Finally exhale as your release your head, neck, and shoulders to the ground. Repeat 6-10 times
Things to think about
You should not do this exercise if you have osteoporosis.
Be sure that your feet are planted into the ground so that the balance can improve and so that you are able to access your pelvic floor and midline.
Both of the popular foam rolling materials are closed-cell foam; typically cross-linked polyethylene, or high density standard polyethylene - basically a souped-up pool noodle!
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