The lateral roll increases strength throughout the core and lower back. This exercise also improves stability in the hips.
Lie face up with your shoulder blades on top of a Swiss ball. Raise your hips and bend your legs to 90 degrees with feet flat on the floor. Stretch arms straight out to your side without letting your hips drop.
Using your abs, roll the ball with your upper body so that less of your back is positioned on the ball. Pause, then reverse the direction to return to the starting position. Repeat on opposite side.
Avoid rolling too quickly. Use a slow, controlled movement to maintain balance.
Squeeze your glutes to keep hips raised throughout the movement.