Abs on the Ball by Colleen Craig

Author:Colleen Craig
Language: eng
Format: epub
Publisher: Inner Traditions / Bear & Company
Published: 2012-01-14T05:00:00+00:00

2. Slowly roll the ball up the wall with your feet. Balance the ball as much as you can on the soles, not the sides, of your feet. Your feet should be hip-distance apart (fig. 4.90).

3. Scoop the navel and hold this position for a few breaths.

4. To come out of Ball Balance, slowly bend the legs as deeply as possible, eventually taking the ball into your hands (fig. 4.91).

movement 2: away from the wall

1. Lie on your back with the ball in your hands.

2. Bend the knees into your chest and slowly attempt to rest the ball on the soles, not the sides, of your feet. Feet should be hip-distance apart.

3. Slowly straighten your legs, keeping the ball balanced on the soles of your feet (fig. 4.92).

4. When the legs are completely straight, hold the balance for as long as you like.

5. Gently tap your abdominals. Make sure they are scooped and not popping out.

6. To come out of Ball Balance, slowly bend the legs, eventually taking the ball into your hands.

7. Roll onto your side and slowly come up.

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