B&G Stability Ball abs
- Thread starter Ronne
- Start date
Amy Steppe
Cathlete
Hi Ronne,
I am having the same problem with the Roll out move.
I can't seem to enjoy it either.
I am glad Cathe has this routine only as an add-on!
I am having the same problem with the Roll out move.
I can't seem to enjoy it either.
I am glad Cathe has this routine only as an add-on!
Ronne and Amy,
If you could tell us what it is about the roll outs and oblique crunches with the band, on the ball, that you don't like we might be able to help more.
The best general advice that I can offer for the roll outs is to make sure that you don't go out too far if you are feeling discomfort in your lower back. Also, really concentrate on pushing into the ball with your elbows and contracting your abs when you pull back in. The last piece of advice would be hand positioning, play around with it a little bit to see if one of these suits you better. Hands further back on the ball, more forward on the ball, hands clasped in a double fist, hands just placed together in a prayer position, or hands separated a few inches and placed parallel to each other.
For the oblique work, play around with the positioning of your legs, try a towel instead of the band, or eliminate it altogether and just extend your arms out past your head, or only hold your hands by your head and work up to a full extension, try positioning your hip higher or lower on the ball, and finally, make sure your mat is very "sticky" so that your foot and the ball don't slide.
Again, the details you give us, the better we can help you, but I hope these suggestions might get you started
Good luck,
Mattea
If you could tell us what it is about the roll outs and oblique crunches with the band, on the ball, that you don't like we might be able to help more.
The best general advice that I can offer for the roll outs is to make sure that you don't go out too far if you are feeling discomfort in your lower back. Also, really concentrate on pushing into the ball with your elbows and contracting your abs when you pull back in. The last piece of advice would be hand positioning, play around with it a little bit to see if one of these suits you better. Hands further back on the ball, more forward on the ball, hands clasped in a double fist, hands just placed together in a prayer position, or hands separated a few inches and placed parallel to each other.
For the oblique work, play around with the positioning of your legs, try a towel instead of the band, or eliminate it altogether and just extend your arms out past your head, or only hold your hands by your head and work up to a full extension, try positioning your hip higher or lower on the ball, and finally, make sure your mat is very "sticky" so that your foot and the ball don't slide.
Again, the details you give us, the better we can help you, but I hope these suggestions might get you started
Good luck,
Mattea
Amy Steppe
Cathlete
Thanks, Mattea,
I think I've not been exerting enough control on the ball with my elbows and I have been trying to roll out too far.
I don't have any problem with the oblique work, but the ball rolls were really bumming me out since I could not do them correctly.
Thank you again so much!
I think I've not been exerting enough control on the ball with my elbows and I have been trying to roll out too far.
I don't have any problem with the oblique work, but the ball rolls were really bumming me out since I could not do them correctly.
Thank you again so much!
Ronne
Cathlete
Hi Mattea
Thanks for the tips. I'll try them next time I do this segment. The problem with the rollouts for me is that I just don't really feel anything. I think I might try slowing them down and doing fewer reps and try and get my form better. I think it's my form not the exercise!
The obliques is kind of the same, I don't really feel anything in my obliques. And I feel too low down on the ball. I try and move back up but always seem to end in the same position. It's the hip positioning more than anything that's the problem.
In fact, I find the whole section easier than doing abs without a ball.
I should add that I've only just started using a stability ball so it could just be I need to get used to the difference. Thanks for your help!
Ronne
Thanks for the tips. I'll try them next time I do this segment. The problem with the rollouts for me is that I just don't really feel anything. I think I might try slowing them down and doing fewer reps and try and get my form better. I think it's my form not the exercise!
The obliques is kind of the same, I don't really feel anything in my obliques. And I feel too low down on the ball. I try and move back up but always seem to end in the same position. It's the hip positioning more than anything that's the problem.
In fact, I find the whole section easier than doing abs without a ball.
I should add that I've only just started using a stability ball so it could just be I need to get used to the difference. Thanks for your help!
Ronne
Ronne,
Since you've just started with the stability ball I'd probably agree that it's very likely a form issue, and as your form improves (which comes with increased practice, concentration, and strength), you'll likely feel these moves more and more. Isn't that nice? As you get better it will get "harder." LOL
Two pieces of advice. One: watch Cathe and crew's form very carefully for this section, sometime when you're not supposed to be working out, and practice the moves more slowly to really zero in on form. But don't be a slave to their form entirely, if a slight position adjustment makes you feel it more, and you don't feel discomfort other than fatigued muscles, than you should use that form.
Two: Focus on originating both these moves in your core and not your legs. Don't use your legs or upper body to pull yourself back in when you roll out. And when you roll out try to picture yourself in approximate "plank form", a straight line from head to butt, don't arch your back up until you really have to on the way in. For the oblique work be sure to use those muscles to work the lever of your upper body being over the ball. If you are always feeling too low on the ball you may not be getting the range of motion you need to feel the work. Play around with your feet positioning to keep yourself higher, again, make sure you have a "sticky" mat (like the kind used for yoga), if your carpet is too soft under your mat it can make you slide, if your pants are too slippery, or if you are wearing just a sports bra and you are too sweaty you can slip off the ball.
Good luck and let us know how it goes
Mattea
Since you've just started with the stability ball I'd probably agree that it's very likely a form issue, and as your form improves (which comes with increased practice, concentration, and strength), you'll likely feel these moves more and more. Isn't that nice? As you get better it will get "harder." LOL
Two pieces of advice. One: watch Cathe and crew's form very carefully for this section, sometime when you're not supposed to be working out, and practice the moves more slowly to really zero in on form. But don't be a slave to their form entirely, if a slight position adjustment makes you feel it more, and you don't feel discomfort other than fatigued muscles, than you should use that form.
Two: Focus on originating both these moves in your core and not your legs. Don't use your legs or upper body to pull yourself back in when you roll out. And when you roll out try to picture yourself in approximate "plank form", a straight line from head to butt, don't arch your back up until you really have to on the way in. For the oblique work be sure to use those muscles to work the lever of your upper body being over the ball. If you are always feeling too low on the ball you may not be getting the range of motion you need to feel the work. Play around with your feet positioning to keep yourself higher, again, make sure you have a "sticky" mat (like the kind used for yoga), if your carpet is too soft under your mat it can make you slide, if your pants are too slippery, or if you are wearing just a sports bra and you are too sweaty you can slip off the ball.
Good luck and let us know how it goes
Mattea
Ronne
Cathlete
Hi Mattea
I just did the section again this morning and found it much better. I was thinking of the tips you gave as I did it and they really helped. I could really feel it in my obliques properly this time. On the rollouts I didn't go as far as Cathe (not even to a plank) but concentrated on using my abs to get in and out and felt it working.
Thanks for the help!
I just did the section again this morning and found it much better. I was thinking of the tips you gave as I did it and they really helped. I could really feel it in my obliques properly this time. On the rollouts I didn't go as far as Cathe (not even to a plank) but concentrated on using my abs to get in and out and felt it working.
Thanks for the help!