Hey, my name is Erin, and I'm a former U.S. Junior Olympic-certified swim coach, and personal trainer. And fitness is my passion, so I cannot wait to share it with you guys.
One of the things you can do with your physioball is a modified version of a crunch. So this is nice because it adds some instability. Right? So you have to activate your core to stabilize yourself. You can also roll up higher on the ball, or roll down lower on the ball which makes it easier. The more of your torso you have on the ball the less work it is to actually crunch. The less of your torso you have on the ball - you can see I'm a little more unstable, make sure you have your heels firmly planted on the floor - it's a little bit more difficult. Okay? So find a position that's comfortable for you where you feel like you're being challenged but stable.
Place your hands lightly behind your head. Make sure that your neck is not crunched, so, nice and elongated, and curl up. So you want to breathe out when you come up. And slowly back down. So make sure that these are nice and controlled motions. Now, you can have your legs out a little bit farther. You can have them in. Whatever is comfortable for you, however you feel stable. Okay? Now, like I said, the farther back that you go that's a little bit more difficult.
You want to be careful, especially if you've just had a baby, that you're strengthening the pelvis lower muscles, you're strengthening the core, but you're not stretching too much and you're not compressing too much. You know, you want to build up to that.
Another modification on the physioball with your crunch is that you can come down a little bit lower. And when you come up you can tilt your pelvis up. So bring the torso up slightly and tilting the pelvis up. So if you notice, contracting my core. I'm also using the pelvic muscles. And you're getting a little bit of a glute workout here, too.
For women who've just had a baby this area is really important. So just like when you do your Kegel exercises, keep this area contracted, breathing out when you come up. And if you put your fingers there you should feel the abs nice and contracted. You can hold it at the top. So,one full motion would look like this.