you can start working your abs just by
sitting down on one of these hi I’m
Veronica watchmojo.com and today and
Nick Robinson shows us how to pick a
stability ball that’s right for you and
how to make the best use of it so you
want to make sure that you’re picking a
ball that’s right for your size so the
best way to do that is to actually sit
on the ball and see for this one this
ball is too big for me
my hips are above my knees which would
just not make it very productive for me
to be using this particular ball if I
were to choose this smaller ball it
might be good for floor exercises but my
knees would be above my hips so this is
not a good starter ball for me something
about this size looks about right but I
can only know once I sit on it and my
weight actually squashes the ball a
little bit and then this one is perfect
my knees and my hips are aligned while
I’m sitting on the ball so this is the
one I’m gonna choose for today now we’re
going to work on some proprioception
what that means
proprioception is your body’s ability to
stabilize itself on an uneven surface
and what’s a better uneven surface than
a ball so the first thing we’re gonna do
is just sit on the ball and get used to
using the stability ball if this is my
first time on a stability ball I’m
probably going to want to put my knees a
little bit wider which gives me more of
a base if I’m intermediate I’m going to
set my feet closer and if I’m pretty
advanced putting my feet together will
give me an extra challenge and then I’m
going to learn how to activate my core
while I’m on the stability ball
so rather than hardening my abdominals I
want to keep my abdominal really fluid
and supple so that they’re reactive to
the movement of the ball and this is how
we develop proprioception is we allow
all the muscles of the core to react
these micro movements of the ball as it
shifts on the ground so how am I going
to figure this out well first I’m going
to start by actually moving my hip bones
my sit bones on the ball forward and
back
so that my pelvis is actually connected
to the ball and develops a little bit of
its own proprioception my abdominals
start to loosen up and react to the
micro movement of the ball then I’m
going to take myself side to side so
that I’m activating
all the muscles on the lateral muscle
groups of my core to be responsive as
well so I’m going to push my sit bones
into the ball until those muscles start
to activate and then I might take it
into a circle so that now all these
muscles are working together as a system
and then on the other side and once I’ve
done a little warm-up this way activated
the muscles I’m going to challenge them
so the first thing I’m gonna challenge
so I’m gonna try to take one foot away
from the ground so that my core is now
making me stable on top of a very
unstable surface and then my other foot
you can see that my abdominals are
twitching I’m doing all of this micro
movement I’m adjusting and the more
unstable I am the better the work on the
stability ball is because if you become
very stable your abdominals are no
longer twitching which is what we want I
need to increase the instability by
taking my feet out nice and slow and
then you have to be very reactive if you
get too stable you can actually add in a
little bit of movement to create more
muscle twitching in the belly
because remember instability on the ball
is what we want the next thing I’m gonna
do once my students in my clients have
mastered the first set is I’m going to
kneel on to the ball pressing my legs
into the ball then I’m gently gonna roll
it forward until I’m on hands and knees
on the ball if you stay here for a
couple of minutes you are going to start
to sweat because all of your muscles are
now twitching and responding to the
instability and if this becomes too
comfortable
keep rolling forward until your feet
hook into the ball you can actually come
up and stand up on the ball and again if
this becomes too stable you’ve got to
add some instability by adding in some
lateral movement front and back or even
try to make circles in order to get the
book belly to become super responsive
and the more responsive it is the more
intelligent your core is the better all
of your workouts will be
sitting down on one of these hi I’m
Veronica watchmojo.com and today and
Nick Robinson shows us how to pick a
stability ball that’s right for you and
how to make the best use of it so you
want to make sure that you’re picking a
ball that’s right for your size so the
best way to do that is to actually sit
on the ball and see for this one this
ball is too big for me
my hips are above my knees which would
just not make it very productive for me
to be using this particular ball if I
were to choose this smaller ball it
might be good for floor exercises but my
knees would be above my hips so this is
not a good starter ball for me something
about this size looks about right but I
can only know once I sit on it and my
weight actually squashes the ball a
little bit and then this one is perfect
my knees and my hips are aligned while
I’m sitting on the ball so this is the
one I’m gonna choose for today now we’re
going to work on some proprioception
what that means
proprioception is your body’s ability to
stabilize itself on an uneven surface
and what’s a better uneven surface than
a ball so the first thing we’re gonna do
is just sit on the ball and get used to
using the stability ball if this is my
first time on a stability ball I’m
probably going to want to put my knees a
little bit wider which gives me more of
a base if I’m intermediate I’m going to
set my feet closer and if I’m pretty
advanced putting my feet together will
give me an extra challenge and then I’m
going to learn how to activate my core
while I’m on the stability ball
so rather than hardening my abdominals I
want to keep my abdominal really fluid
and supple so that they’re reactive to
the movement of the ball and this is how
we develop proprioception is we allow
all the muscles of the core to react
these micro movements of the ball as it
shifts on the ground so how am I going
to figure this out well first I’m going
to start by actually moving my hip bones
my sit bones on the ball forward and
back
so that my pelvis is actually connected
to the ball and develops a little bit of
its own proprioception my abdominals
start to loosen up and react to the
micro movement of the ball then I’m
going to take myself side to side so
that I’m activating
all the muscles on the lateral muscle
groups of my core to be responsive as
well so I’m going to push my sit bones
into the ball until those muscles start
to activate and then I might take it
into a circle so that now all these
muscles are working together as a system
and then on the other side and once I’ve
done a little warm-up this way activated
the muscles I’m going to challenge them
so the first thing I’m gonna challenge
so I’m gonna try to take one foot away
from the ground so that my core is now
making me stable on top of a very
unstable surface and then my other foot
you can see that my abdominals are
twitching I’m doing all of this micro
movement I’m adjusting and the more
unstable I am the better the work on the
stability ball is because if you become
very stable your abdominals are no
longer twitching which is what we want I
need to increase the instability by
taking my feet out nice and slow and
then you have to be very reactive if you
get too stable you can actually add in a
little bit of movement to create more
muscle twitching in the belly
because remember instability on the ball
is what we want the next thing I’m gonna
do once my students in my clients have
mastered the first set is I’m going to
kneel on to the ball pressing my legs
into the ball then I’m gently gonna roll
it forward until I’m on hands and knees
on the ball if you stay here for a
couple of minutes you are going to start
to sweat because all of your muscles are
now twitching and responding to the
instability and if this becomes too
comfortable
keep rolling forward until your feet
hook into the ball you can actually come
up and stand up on the ball and again if
this becomes too stable you’ve got to
add some instability by adding in some
lateral movement front and back or even
try to make circles in order to get the
book belly to become super responsive
and the more responsive it is the more
intelligent your core is the better all
of your workouts will be
Please follow and like us: