Remover la olla

Cómo se hace

Estas instrucciones están en inglés. Todavía no están escritas en español.

1. Kneel behind a stability ball and rest your forearms on top of it, elbows stacked under your shoulders.
2. Extend your legs back into a plank position, forming a straight line from shoulders to ankles.
3. Brace your core, glutes, and quads to keep your hips and spine still.
4. Move only your forearms in a small, slow circle on top of the ball, as if stirring a pot, while your trunk stays motionless.
5. Complete the prescribed circles in one direction, then reverse and repeat the same number in the other direction.
6. Keep breathing steadily throughout; stop before your hips sag or rotate.