Sitting, foot on disc, spotting required

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Exercise No. 1

Put feet on disc: rotate pressure with feet.


Exercise No. 2

Feet on disc: Walk on it.


Exercise No. 3

Feet on disc: Bend head forward and backward, rotate to sides.


Exercise No. 4

Feet on disc, hand extended to side: reach side as far as possible. Other side.


Exercise No. 5

Feet on disc, hands forward: reach forward as far as possible.

Exercise No. 6

Feet on disc: Lift hands up. Stay there.


Exercise No. 7

Feet on disc: Lift knee up. Stay up a few seconds. Other knee.


Exercise No. 8

Feet on disc: Lift knee up, and opposite hand forward. Other side.


Exercise No. 9

Feet on disc: Lift knee and opposite hand up. Other side.


Exercise No. 10

Feet on disc: Lift knee and both hands up. Stay there a few seconds. Other knee.


Exercise No. 11

Feet on disc: Close your eyes.