- maintain neutral torso throughout exercise. Move body as little as possible while moving arm and leg

- the "secret" behind strong lower abs. Press your lower back tightly against the floor when doing any lower abdominal movement.
- the progression from least difficult to most difficult will provide you with lower ab strength and neuro-musuclar coordination.

- good for lateral core stabilization.

- work your way up to a 3 minute hold

- feet shoulder width apart
- keep bar "plumb" with the ground
- push shoulders up into ears

- keep body and arms parallel to the floor as you roll back and forth across the ball

This is a great basic movement to get a feeling for what is meant by "hollow" and what is meant by arched. Having facility with pelvic rocking is essential to good control of the core and torso for all movement - from squats and deadlifts to push ups and leg lifts. It is also great for loosening up tight lumbar erectors.