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We're going to work with putting our heels onto the stability ball, and working with
bridging, pelvic posture. So, once you master that with your feet on the floor, we can create
a balance challenge by putting our heels onto the ball. Again, just take a moment to let
your back mount to the surface you're working on. Table top knees, ninety-nine pierced with
your knees stacked with your hips. Nice, soft, neutral neck, shoulder blades, nice and relaxed,
and then we're just going to curl up and when you come up, you're going to feel that ball
start to move and shake. You want to control, over all the momentum, by holding tight and
contracting, and maintaining a pelvic curl, flat back, and release. So, one of the keys
here, will be not to hold your breath, because you want to come up and when you hold the
contraction, you're going to want to hold your breath, but you've got to send that fuel
into the working muscle. So, big inhale, and then exhale, curl, contract, and try to maintain
that table top position with the knees over the hips. Curl, and then once you want to
advance, then you can extend out with the legs. But again, maintaining neutral, pelvic
posture and then back into table top and release the bridge. Breathing, inhaling and exhaling
throughout, working to about ten to twelve reps.