Modifications
Preparation
From the starting position gently engage the abdominals and curve the lower back without losing your balance. Return the back to a neutral position without tipping forward or arching the back.
Beginning version
Place the hands on the back of the thighs rather than on the shins and keep the elbows wide to create a larger ball.
For a bony sacrum or protruding tailbone
Place thin pads or folded towels along each side of the sacrum to create a space for the sacrum or tailbone to roll in.
Challenge
Make the ball as small as possible by hugging the knees into the chest and keeping the eyes focused on the navel.
Optimum form
Make the ball as small as possible and control the movement perfectly. Keep the backs of the calves glued to the thighs throughout the exercise.
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