Drum Ball

This is a wonderful exercise that I use in my Fusion (Pilates, Tai Chi and Yoga on a Ball) Class. You need to do it slowly and gracefully. Exhale when you move.

• 1. Starting from a prone position (on your back with legs and arms extended parallel to the floor).
• 2. Grab the ball between your ankles.
• 3. Slowly lift your legs up to 45 degrees (with the ball of course).
• 4. Use the abs to lock the legs in this position.
• 5. Slowly lift the head, shoulders and torso up off the mat until your torso and legs form a 90 degree angle at your hips with you balancing on your butt.
• 6. Drum the ball hard with your hands. Start with 2 drums, then increase gradually.
• 7. Slowly lower the torso, shoulders and head back onto the mat, keeping the legs up at 45 degrees.
• 8. Slowly lower the legs towards the mat, but do not let the ball touch the mat.
• 9. Repeat from #3.

Remember - when you lift the upper body, your legs must not move. There is two distint movements in the exercise - DO NOT USE MOMENTUM. If you use momentum, the only thing you are exercising is your ego.

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