1st position primer
- Setup:
- Lie on back
- Feet planted
- Actively tuck pelvis up
- Hands on hip crest
- Exercise:
- Tuck pelvis up and release
- Using lower part of rectus muscle(lower back) to pull upwards and release
- Neutral to tucked position and back
- Should feel lower abdominal control
2nd position
- Setup:
- 4 point position
- place ball in between knees
- Exercise:
- Round back like a cat
- Squeeze ball with knees
- Lift hips up
- Exhale as you lift up,
- Inhale as you lower and tap knees on the floor
- Maintain flexed spine to feel tension in lower abs
- Stabilize through arms pushing palms into floor
- Keeping energy directly in lower abs
- Keep tail tucked
3rd position
- Setup:
- Lie on back with ball between knees
- Keep ankles connected
- Squeeze legs together
- Keep arms down
- Exercise:
- Tuck hips to lift feeling pressure in lower abs
- Exhale up
- Inhale down
- Keep connection with ankles
- Push arms towards floor
- Keep neck long
- Collarbone wide
If you enjoyed this video make sure to check out these:
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