16 May Hook Lying Diaphragmatic Breathing
HOW: Start by lying on your back in the hook lying position with your knees bent and your feet flat on the ground. Place on hand over your chest and the other hand over your stomach. Focus on breathing in your lower abdomen area....
16 May Pelvic Circles
HOW: Start by lying on your back with your knees bent and your feet flat on the ground. Spread your legs out slightly. Engage your core and deep muscles in your hips and stomach to move your hips in a circular motion. Slowly and...
13 May Supine Abdominal Bracing
HOW: Start by lying on your back with your knees bent and feet flat on the ground. Bear down and brace your abs with a good contraction. Pretend that someone is going to punch you and you have to prepare your stomach to be...
09 May Tabletop Segmental Roll Up
HOW: Lie on your back and bring your knees up with your lower legs pointing straight out. Start from the neck and slowly lift your upper back off of the ground until you feel your upper abs engaged. Think of curling up, one vertebrae...
09 May Pelvic Floor Exercise
HOW: Lie on your back with your knees up and feet flat on the floor. Control your breathing and slowly draw in your pelvic floor muscles without moving your hips or legs. FEEL: You should feel the muscles in your pelvic floor working. COMPENSATION:...
28 Apr Bent Over Cat Cow
HOW: Start with your hips against the wall. Make sure your feet are about shoulder width apart. Bend over and place your elbows on your knees. Starting with your back flat, arch it downwards, then curve it upwards in a controlled, slow motion. Imagine...
31 Mar Pallof – Step, Arms Extended, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands directly in front of you, take a step away from the anchor, then raise your arms completely overhead....
31 Mar Pallof – Step, Press, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, take a step away from the anchor, press your arms forward away from your chest until your elbows...
31 Mar Pallof – Press, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, press your arms forward away from your chest until your elbows are fully straight, then raise your arms...
09 Feb Tall Plank – On Knees
HOW: The modified tall plank position looks like a push up position but on your knees. Assume this position on your hands and knees. Simply hold this position for the desired amount of time. FEEL: You should feel all the muscles in your stomach...
