To do this exercise you will need a mat and a soft ball. Start by lying on your back with the soft ball underneath your pelvis. Your legs should be reaching towards the ceiling. Inhale into the back of the ribcage, and then exhale as you lower your legs four inches and then bring them back to the starting positing. Inhale in between repetitions and then exhale as you lower and lift your legs again. Repeat 8-10 times.
Things to think about
Finding the midline of the body is essential to the safety of the spine in this exercise. As you complete the repetitions be sure that you are squeezing your ankles, big toe knuckles, and sitz bones together.
The exhale allows you to access the very inner core of the body. As you exhale the diaphragm lifts into the lungs, which helps to lift the pelvic floor and engages the transverse abdominals.