Efficient Core - Bicycles
Block 3 - Core
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43s
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.
Up Next in Block 3 - Core
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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.
