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