# @_she.got.this on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DSAoB9HEcPP
- **Gondola URL:** https://gondola.cc/posts/61671826-shegotthis-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/531d973972.jpg
- **Posted:** 2025-12-08T16:49:57.000+00:00
- **Account Owner:** Olga | Wellness Concierge 40+ (@_she.got.this) — https://gondola.cc/_she.got.this

## Caption

Why I swapped the floor for the ball (and my core thanked me). 🧘‍♀️🔥
Ladies, if you are over 40 or a mom, “floor crunches” might be doing more harm than good.
Why?
1️⃣ Limited Range: The floor stops you halfway. You miss the “eccentric” (stretching) phase where muscle is actually built.
2️⃣ Spine Compression: Repeated flexion on a hard surface can aggravate lumbar pain.
Enter the Swiss Ball. 🔵
It creates a “supported instability.”
✅ It cradles your lumbar spine (safety).
✅ It allows for hyperextension (full stretch of the abs).
✅ It forces your deep stabilizers to fire just to keep you balanced.
Here is my 4-move circuit for a corset-like core:
1️⃣ Ball Crunch (Upper Abs): Focus on wrapping your ribcage down. Feel the stretch at the bottom!
2️⃣ Reverse Crunch (Lower Abs): Keep your spine imprinted. Lift with your core, not your hips.
3️⃣ Ball Pass (Total Core): Coordination and stability.
4️⃣ Stir the Pot (Deep Stabilizers): The ultimate plank upgrade.
Prescription: 3 rounds, 12-15 reps. Slow and controlled.
Save this for your next gentle but effective core session. 
💾
👇 Do you prefer floor abs or equipment abs? Let me know!

#corestrength #diastasisrectisafe #postpartumfitness #womenover40fitness #swissballworkout #backpainrelief #functionalcore #longevitylifestyle #fitmom

## Stats

- **Views:** 0
- **Likes:** 48
- **Shares:** 0
- **Comments:** 9

## Tags

longevitylifestyle, swissballworkout, womenover40fitness, fitmom, functionalcore, diastasisrectisafe, postpartumfitness, corestrength, backpainrelief

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