In gyms and fitness shops up and down the country, Swiss Balls loom. But don't be tempted to even use one until you can do core exercises on the floor. So many times people get on these and do crunches with their feet moving, the ball bouncing up and down all signs that you're exericising incorrectly and using your back or muscles in your hips.
First of all, get the right Swiss ball for your height.
If you sit on the ball, your legs should form a perfecct right angle with the floor - if not, you've got the wrong size.
Now, roll slowly back so that the ball is in the small of your back.
Place your hands behind your head, but don't grasp them together and keep the elbows wide so they're just in the periphery of your vision.
Your feet should be flat on the floor hip width apart - if too difficult, widen them to give yourself a broader space of support.
Now,imagine that there is an apple between your chin and your chest and keep this in your mind as you slowly crunch up, breathing out as you do so and pulling up on your pelvic floor. HOld for a beat, and then return to the start position.
Do three sets of 20 ensuring you do not rock the body up or bounce on the ball.
No comments:
Post a Comment