I love core work with the mini ball, and it's about 407 times more effective than on your back core work, not to mention it activates muscles that cannot be used nearly as well when on a flat surface!
But what I often caution students is the proper educate to using a mini ball (6-8" inflatable ball).
Many of us come from the mentality that more is better and further means greater results. However if that means sacrificing proper muscle usage, functionality and purpose of the movement itself, I'm going to ask you to re-evaluate why you are doing what you are doing in the first place.
Below is a quick seven minute "how to" video made just for you on the basics of mini ball educate and hopefully leading you to a more effective practice!
Happy Core Quaking!
We all have 20 minutes right? Well join me for a detailed instruction series in favor of table top. Get on all fours and experience gravity and your deep core muscles in yet another plane of motion. I just love combing Core Functional Fitness with the goodness of yoga in a new age anatomy functional way.
And don't forget if you have not yet subscribed to my YouTube Channel please do so!
Get ready to heat up your core with step-by-step details on how to practice a better Chaturanga or Push-Up in no time! Feel like your up-down method to Chaturanga looks more like a wet spaghetti noodle thrown at a wall? You are not alone. Gain a better more core induced yoga practice in no time!
Siting on the floor with our knees bent and the foam roller behind you, place your hands onto the foam roller slightly wider than shoulders width, finger tops facing you.
Inhale and lift your bottom off the floor and press your feet into the mat, big toes next to each other (do not sit on the outer edges of the feet).
Exhale draw upward on the pelvic floor and activate the inner thighs and glutes.
Lift your heart and keep your eye line forward.
Taking a nice rib cage inhale; exhale and bend the elbows allowing the foam roller to rock a bit.
Keep the elbows pulling together towards each other and do not let your seat drop (like a gym version of this)
The challenging part is to do the move with your elbows bending, not your hips hinging.
Breath Review: Inhale at reverse plank à Exhale to lower only as far as you can keep “reverse plank body” à Inhale hold and hover à Exhale and return back to center being mindful of using your torso or pelvic-core to return back to center.
Repeat 3-10, only doing as many as you can successfully practice each one.
For beginners focus on just holding Reverse Plank or even Reverse Table with knees bent, heels under hips.
Functional Warrior Sagittal Flexion
Join me for a new version of flex ion and extension, one that does not involve killing your spine and avoiding your tight hips. I welcome you to feel space, freedom and flexibility they way every body is intended too! And when we incorporate our deep core muscles it becomes a killer total body boost!
Here's the skinny!
-Plane of Motion: Sagittal
-Keep the pelvic floor strong
-Move from the hips not from the mid body, we do this when we do not have the transversus abdominis strength to stabilize.
-when moving forward draw the ribs up and in and keep the ASIS landmarks tipped up and in (this will keep you in neutral)
-When moving into extension make sure the hip socket of the back leg is leading not the mid belly, when the hips are tight we usually back bend only in the spine. This is not good; we will end up with too much compression in our vertebrae, wearing down the disc and joints. Shorten up the stride so the movement can be achieved.
-To have more assistance in the extension use the same arm as the back leg to rotate the hip forward when you back bend to help emphasize the hip leading forward and the spine will naturally follow.
-To have more assistance in the forward reach use the same arm as the front leg and draw your hip back as you reach forward, making sure you keep the front keep stable.
-Work with this movement up to 10 times on each side, go back and work the weaker or tighter side with the 2:1 ratio.
Functional Warrior in Extension
Functional Warrior: Too much load in lower back
Functional Warrior: Movement from hip, good core control and hip flexor release
We all have 5 minutes right? I know I do, and this core video is 5 minutes well spent! What would happen if you spent 5 minutes like this every day?
Love your core, abdominal's, obliques, back and smoken mid-section!
Join Hope Zvara for a great 15 min Plank-it series focusing on 360 degrees core based moves and toned arms. Hope focuses on functional movement and is known for her detail guided instruction for a sure kick butt practice no matter what!
Many of us have a large stability ball at home and have no clue what to do with it. Enjoy just 10 minutes with me and your stability and I know you and your stability ball will develop a whole new relationship together. 10 minutes of core, this video will leave you quivering, feeling like you've done your body good in 10 minutes flat!
Everyone is busy, and not everyone has time for double workouts, join me for this sweaty class featuring the best of yoga combine with light hand weights. Do you think you have what it takes to follow through the entire 75 min class? Lets find out. Get ready to burn calories, build lean muscle, cultivate core strength, gain flexibility and enrich your mind-body connection. Enjoy!
Join Hope for a 90 minute Sun Salutations base hip openers flow class. This class will leave you feeling open, restored and well worked! Namaste
BONUS: Video 2 has a great weighted ball mini series!