The goal here is to challenge the muscles around your torso and spine. Have your knees bent, together, and raised over your hips. Have your arms out to the sides to provide support. Slowly begin rolling your bottom half to one side. **your opposite side shoulder should not come off the ground, if it does you are rolling to far**. Maintain tension through your midsection, especially as you approach the bottom- this is where it will be heaviest and will require more effort and attention towards control. Hold the bottom position completely still. Use your midsection to pull your lower half back to the center. Do the same side and then switch.