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 personal trainer. And fitness is my passion, so I cannot wait
to share it with you guys. One of the things you can do with your physioball
is a modified version of a crunch. So this is nice because it adds some instability. Right? So you have to activate your core to stabilize
yourself. You can also roll up higher on the ball, or
roll down lower on the ball which makes it easier. The more of your torso you have on the ball
the less work it is to actually crunch. The less of your torso you have on the ball
– you can see I’m a little more unstable, make sure you have your heels firmly planted
on the floor – it’s a little bit more difficult. Okay? So find a position that’s comfortable for
you where you feel like you’re being challenged but stable. Place your hands lightly behind your head. Make sure that your neck is not crunched,
so, nice and elongated, and curl up. So you want to breathe out when you come up. And slowly back down. So make sure that these are nice and controlled
motions. Now, you can have your legs out a little bit
farther. You can have them in. Whatever is comfortable for you, however you
feel stable. Okay? Now, like I said, the farther back that you
go that’s a little bit more difficult. You want to be careful, especially if you’ve
just had a baby, that you’re strengthening the pelvis lower muscles, you’re strengthening
the core, but you’re not stretching too much and you’re not compressing too much. You know, you want to build up to that. Another modification on the physioball with
your crunch is that you can come down a little bit lower. And when you come up you can tilt your pelvis
up. So bring the torso up slightly and tilting
the pelvis up. So if you notice, contracting my core. I’m also using the pelvic muscles. And you’re getting a little bit of a glute
workout here, too. For women who’ve just had a baby this area
is really important. So just like when you do your Kegel exercises,
keep this area contracted, breathing out when you come up. And if you put your fingers there you should
feel the abs nice and contracted. You can hold it at the top. So,one full motion would look like this.

12 thoughts on “How to Do Crunches | Female Bodybuilding

  1. I already told you. we must kill the bad fat and belly first to get the 6 pack.

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  2. Is she wearing Spanks under her workout pants? I can see something "cutting" her leg mid calf under her pants. Definitely a sign of someone who wears Spanks!  Wow!!!!

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