Page 239 - Muay Thai Training Exercises

Execution
Roll the ball with your heels in the direction of your
buttocks and keep raising your pelvis. Stop brie y in the
ending position before you roll the ball back to the
starting position. Make sure your movements are even and
your buttocks are tensed.

Variants
Advanced athletes can do the exercise with one leg. If you
don’t have an exercise ball, put your heels on a towel
spread out on a smooth oor. As an alternative, take small
steps with your heels in the direction of your buttocks
while your pelvis remains elevated.