Today we are going after the abdominals. We are using a Yoga Tune Up® Coregeous ball. If you don’t have one, grab an inflatable dodgeball or something from your kid’s toy chest. You are going to lie on your side like a mermaid or merman and place the ball to the side of your belly button. The reason I have my shirt off is that the ball in contact with the skin will create some nice warm shear forces also because I’m a crossfitter and we don’t wear shirts. You should feel like your abs are being pushed to the other side of your torso. Breathe big belly breathes into the ball and exhale slowly and completely and let the ball sink in more on each exhale. Stay relaxed and soft. Occasionally change your position slightly to get a different vector on the pressure.
This technique has a huge down-regulating effect. You will most likely be very sleepy and relaxed after doing this. I recommend doing it before bed to get a restful sleep. That will be the best test of whether this was effective. However, a word of caution, some people get very uneasy and emotional doing deep abdominal work. That’s perfectly fine if that happens. Take some quiet time to yourself if you start catching all the feels.
The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.