That's a (Pelvis) Wrap! Ball Exercise 24
Connect with your abdominals, hip and lower spine joints in this gentle, yet tricky movement!
This is twenty-four of a set of 24 exercises that get you back into your body, stretching key tech-influenced body parts, and add a little play and peace to your day.
Day 24: “Pelvis Upload/Download”
When your body spends a lot of time sitting (or standing) in the same position over and over again, stiffness can develop in the hips and lumbar spine which can make it hard to use the abdominals in a refined way.
This last move is a subtle one that uses the curve of a ball to help you feel the difference between rolling your pelvis up and down the ball (abdominal work) and lifting it up and down with a pelvic thrust (glute work).
While I love a good challenge, it’s impossible to communicate this movement in still images, so find a video to follow along to below!
This clip is from a 90-minute class I just filmed for my virtual studio (‘20 Exercises To Do On An Exercise Ball’, that takes you through all of the big-ball movements I shared this month. Take the full class by using the free one-week trial and you’ll see just how much work all these moves are when you do them all together!
Don’t have a ball?
Create a large bedroll of blankets that creates a similar shape as in the ball exercise and practice tilting the pelvis to roll the pelvis up and down the curved surface.
Keep moving
Day 23 Exercise is a great upper back stretch you can do while reading
Thank you, Katy! Your 24 ball exercises advent was a perfect way to end 2025 and has inspired me to continue using the ball for exercise and really pay attention to my form when exercising! I’m going to try your free trial so I can do all of the exercises together…sounds challenging! Happy New Year!
Katy, this exercise Advent was the most fun yet! I finally finished my set of illustrations, well, the pencil sketches of them. Fun is good! Helps me do it!