The second part of our core segment is our reverse ball crunch. Here you have the ball squeezing it in between your buttocks and your heels, pulling your knees to your chest, squeezing those abdominals. You know ladies, when you constantly ask me, especially when I'm at the Gym, "How can I get this lower abdominal section". Well, doing that abdominal work is not going to remove fat from that section but it will strengthen the muscles and help those muscles to be larger so as you're doing your cardio and you're doing your quick pace strength training and core training, those muscles will actually be able to show. Exhaling, inhaling, exhaling bringing those knees to the chest, inhaling going down. One thing you don't want to do is push the ground with your hands, you just want to basically hold them there. You don't want to concentrate on lifting your buttocks off the ground, you want to concentrate on squeezing those lower abdominals pulling that, pulling the ball with those muscles. And so there you have our reverse ball crunch. You basically are going to, for the beginner, you want to do this fifteen times, for the advanced person you want to this thirty times, and so this is paired with the abdominal ball crunch that we did earlier, back to back. So, you'll do that abdominal ball crunch then you will do the reverse ball crunch, then you'll rest for sixty seconds.
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