Posture Exercises: Kneeling Side Crunch With Elbow Out & Fitness Ball

Video Transcript

"Kneeling Side Crunch With Ball Support And Elbow Out. Luckily you don't have to remember the name as me, I have to remember it for this. But that's okay because I'm here to help you. Anyway, what you do have to remember is the exercise and that's the great part about this. And you don't have to remember it all the time, you can come back and keep watching the tape and watching the clip, download it if you like and keep it for yourself and just keep referring to it. Anyway, if you have not watched the clip where I teach you how to get into that position, please do so. I recommend so you really get a good hold of how to stay on that ball in this kneeling position. And I'm going to tug, I'm going to wedge the ball into my thigh, bring my outside leg out, so I planted my foot and I'm going to lean over the ball. Keeping the shoulder back so it's not doing this and keeping my head from doing this, okay. So you want to keep the spine align. Again, you want to keep either the hand on the floor, make sure you can reach, if not, that means the ball is too big for you. Or, you can keep it right here by your side. If you keep it by your side, make sure that you're not using it to push yourself. At first you may feel like you need to do that, but I really want you to concentrate on doing the flexion from the waistline. Now, elbow comes out. I don't want you to put the hand behind the head cause you're going to be tending to pull. What I want you to do is put the fingertips by the temples. And, the next thing you want to do is take an inhale and as you exhale, you bringing it into a side crunch. So as I'm doing an abdominal crunch, it's just sideways, see? So you're crunching right here, working your middle line, right there. And if you notice, I'm supporting a little bit but I'm not pushing. This is not the move right here, that's working the arm in a different way. Or if you're here to start, you can keep them small. You're still teaching the body how to do the move. It's not an easy move at first, so don't worry if you're not able to keep that balance right here. This takes a little more stability, takes a little more experience with the ball. Keep your breathing going with it. I'm going to inhale then exhale. And if you notice my head is align, my shoulders are down, I'm already starting to feel it just from the feel I did for you. So you go ahead and try it, try it in front of a mirror, try it in front of someone, make sure that it looks the same as it looks for me on this clip. And I wish you good luck, I know you're going to look great and feel awesome."