Choose the Right Ball For Your Workout

you can start working your abs just by

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