Hip Rolls with Toning Balls™

Targets glutes, hamstrings, abs and obliques


  • Begin lying on your back with Toning Balls underneath the arches of your feet, hip-distance apart. Spine is in a neutral position and arms by your sides.


  • INHALE to prepare
  • EXHALE keep the Toning Balls stationary under your feet, and starting from the tailbone slowly roll your spine off the mat until hips are lifted and weight is resting between your shoulder blades.
  • INHALE hold the position, keeping your hips lifted and abdominals tight with no tension in your neck.
  • EXHALE start from the top of your spine and slowly roll back down to the mat, lowering to the starting position.

    Complete 5-8 repetitions

Remember to start your workout with a warmup routine. Go to

This exercise is excerpted from the Easy Start Poster included FREE with the purchase of a Toning Ball Power Pack.

Find more exercises in the STOTT PILATES Manual Library comprised of over ten titles that document the entire STOTT PILATES exercise repertoire.


CAUTION: Please note the following important cautions before attempting STOTT PILATES exercises. Consult with your doctor before beginning this or any other exercise program, as not all exercises are suitable for everyone. This or any other exercise program may result in injury.

If you experience pain or discomfort during exercise, stop immediately and consult your doctor. To reduce risk of injury, never force or strain during exercise.

STOTT PILATES videos and manuals are sold without warranties or guarantees of any kind. The creators, producers, performers, participants and distributors cannot guarantee their suitability and safety for each individual.

Any liability, loss or damage in conjunction with any use of this program including but not limited to, any liability, loss or damage resulting from the performance of the exercises demonstrated, or the advice and information given here is expressly disclaimed.