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Core Intro
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Core Activator
Just holding the traditional Dead Bug is a great place to start to get the core going. You can add as much resistance as you want with the hands. Add on a little bit more each time. Focus on contracting the belly/rib cage vs. letting it pop up. Also practice breathing when the core is activated.
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Core Leg Circles
On the back, take one leg up as straight as possible. Stabilize the trunk then circle the up leg big and slow with focus on toes to the nose and straighter leg over time. Repeat on other leg.
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Efficient Core - Bicycles
On the back, cradle the head in the hands, elbows stay open. Lifting the shoulder in the direction of the opposite knee. Brace flat belly, strong trunk. Slower and bigger movement is more challenging.
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Bridge Lifts
On the back with elbow support or hands to ceiling so no neck involvement. In bridge position, push into each entire foot to lift the hips, just engaging the backside when going up and tapping the floor to come back up. Add on with single leg challenges. Controlled mindfull muscle activation. No ...
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Back Core Strength
On the belly with braced rib cage, breathing as float chest up and down. Keep looking down, supporting with legs on the ground at first, then add on as back gets stronger. Lift and lengthen opposite arm and leg, then floating, then flutter. Feel toes pulling away from finger tips. Child's pose co...
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Glute Core Work
On all 4's, braced neutral spine, good shoulder position (back and down on rib cage-pushing floor away). Circle bent knee in full range of motion 10 X in each direction, pushing up out of other hip. Then 10 more on same side just lift to the side, then repeat on other side.
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Belly Swims
Tucking belly, floating knees with heels touching or using ground for support. Looking down lift the chest and swim with the arms focusing on keeping belly tucked, chin tucked and shoulde blades pulling back and down. Counter stretch into child's pose every time.
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Knee Floaters
From all 4's position, maintaining neutral spine, hover the knees about 2 inches off the ground. Hold for 30 seconds adding on by one leg at a time or one arm at a time of opposit arm touched knee keeping the trunk steady.
