Selen Dar

Muscle-Building Workout and Diet


Hey, my name is Erin, and I’m a former U.S.
Junior Olympic certified swim coach, and fitness is my passion, so I cannot wait to share it
with you guys. Alright, so we’re going to do a back extension
on the ball. So set yourself up on your mat. Now, this takes a little bit of adjustment. It should be something that feels right to
you. If you’re not sure if you’re doing it right,
make sure that you do it with a trainer first, or have someone who knows what they are doing
take a look at you. Because you can hurt your back otherwise. So, nice and stable on your ball. Hands behind your ears, lightly, don’t grip. And you’re just going to come up, and down. Okay, so that’s a very small range of motion. The farther forward you go, obviously, the
more difficult it gets. You want to make sure that the back is elongated,
that you’re not hunched over, that you’re not hyper-extended, right, you don’t want
to compress the lower back too much. So, nice and easy, really small motion, but
you should feel it right here, in the lower back. And the fact that the ball wobbles is nice
because it gives a little less stability, and activates the whole core.

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