This 25-minute class uses a squishy ball to deepen core control and support pelvic stability, adding both challenge and feedback throughout. The ball is optional, and you can complete the session without it.

We begin on your back with gentle stretches, moving into a shoulder bridge flow where the ball supports stability and builds strength through the hamstrings and glutes. A spicy abdominal sequence follows, with the ball increasing the challenge in flexion and encouraging deeper core engagement.

From there, we move into four-point kneeling, using the ball to maintain abdominal connection and pelvic stability while building strength and control. Kneeling arm work keeps the upper body active before finishing with an energising wide squat flow.

Take everything at your own pace and pause or rest whenever you need.

I hope you enjoy the class x