Just a reminder to sign up with Team Work It for the Jinglebell 5K if you have not yet. Please try to get your forms in to me or MADD by the end of November. I have about 40 committed participants so far. Awesome! Thank you!

Jinglebell 5K PDF Form

• Start by kneeling on the floor with the yoga ball in front of you.
• Clasp your hands together and rest your forearms on the ball.
• Slowly roll out on the ball bending your arms until only your toes are on the floor. Only your arms should be touching the ball.
• Pull your abdominal muscles in and squeeze your glutes together making sure that your body is aligned from head to foot.
• Remain in this position for 30-60 seconds making sure not to hold your breath.

• Lie on your back with your legs up, pointed directly at the ceiling. Your arms will be stretched out above your head holding the yoga ball.
• While holding the yoga ball and keeping your arms stretched out, slowly crunch up at the torso and pass the yoga ball between your ankles.
• Maintain the crunch position, keeping your arms pointed toward the ceiling and slowly lower your legs toward the floor as much as possible without straining your lower back.
• Slowly bring your legs back toward the ceiling and pass the ball to your arms and slowly lower your arms behind your head again.