Sets: 2-3

Reps: 8-12

• Sit on the mat with your knees bent. Place the ball behind your low back.

• Extend the arms out in front of you.

• Inhale as you extend over the ball wth control.

• Exhale as you blow through a straw. Draw in the lower, middle and upper abs as you crunch up. Think about pushing your low back down into the ball.

  • Make sure to draw IN instead of pushing OUT here - it is a common compensation!

• Inhale and lower back down.

  • Take note: this lowering phase is also difficult and the abs are working to lengthen with control. Practice the inner range breath here as you won’t be able to fully relax the abs.

• Exhale, draw in and repeat.

• Keep the range of motion small. You should always have pressure and connection on the ball. If you sit up too high, you will lose the pressure and the exercise will be too easy.

Modifications:

• Place your fingertips on the floor to help you push up. Only use as much assist as needed to complete the task.