Lie face down across the exercise ball and move your hands forwards until only your shins or the tops of your feet are resting on the ball. Your hands should be placed shoulder-width apart, directly beneath your shoulder joints, with your arms firmly on the floor. Your body is in a stable plank position, parallel to the floor. Actively press your shoulders away from the floor (no sagging between the shoulder blades). Your abdominal and gluteal muscles are firmly engaged, and your head remains in line with your spine. The knees remain fully extended throughout the entire movement. Using a powerful hip flexion and core engagement, pull the pelvis vertically upwards towards the ceiling so that the body forms an inverted ‘V’ (roof position). As you do this, the ball rolls forwards to your toes, whilst your head moves between your upper arms. Briefly stabilise your position at the highest point, then roll back to the starting position in a controlled manner with your legs straight.
Attention:
When rolling back into extension, the torso sags and falls into an uncontrolled hollow back; the shoulders drift backwards instead of remaining stable and centred over the wrists; the movement is forced out of the legs with momentum, rather than being guided by the trunk and hip flexor muscles; the arms buckle or the shoulder blades flare upwards (instability in the shoulder girdle); the roll-out should only be performed as far back as the abdominal muscles can keep the pelvis stable in a horizontal position. Stop the movement as soon as the lumbar spine sags.
Lighten:
Hold a static plank with your shins on the ball (without rolling); place the ball further under your thighs/hips (the shorter lever makes it considerably easier to pull yourself up); Perform the movement over a range of just a few centimetres; carry out the movement on the floor with sliding pads or towels under your feet (this reduces the risk of the ball tipping over).
Harden:
Hold the pike or tuck position at the top for 2–3 seconds; perform on one leg: One foot rests on the ball, whilst the free leg remains extended in the air in line with the body: at the end of the roll-back into the extended position, incorporate a clean push-up on the floor.
