Mara2

Hi Dancing Butterfly!

I'm not savvy on this glute squeeze thingy, but can help with your undulations.

Get an ice cube, and touch it to your upper tummy. Then run it down your tummy. Your muscles will contract a bit with the cold. This is a good jumping off point for learning undulations. It helps you identify what the muscles feel like when they contract.

To practice undulations, lay on your back with a wooden baseball bat just above your belly button (aluminum doesn't work very well for some reason). Then *slowly* roll the bat down to your pelvic bone. Do this over and over until you completely hate baseball. lol

Once you can control the bat, use a golf ball in the same manner. Your goal with the golf ball is to keep it between the muscles (the long ones) in the stomach. In other words, you want the golf ball to roll straight down your tummy, over your bellybutton. You can also practice with rolling water down your tummy in the bath instead of the golf ball.

It's a lot of work, but your undulations will be REALLY smooth and in your control. Once you can do them well only a little practice here and there, (sans the ball/bat/water and sitting up, of course) in your car, while at your computer, etc., will keep them in tune.

This is the way I was taught (and teach), and hope it's helpful to you.

Warmest Regards,

Tegan Ollie