How To Activate Your Deep Core In 7-Minutes

Ladies, I am a huuuuge fan of deep core work.

I mean, the core is involved in every single exercise that we do.

In order to strengthen our deep core in the long term, we need to make sure that we are connecting our breath with our movement.

>>So that’s what I want to emphasize today as you go through these deep core activation moves.<<

SIDE PLANK DIPS

This exercise is GOLDEN for working those obliques.

I want you to start by getting into your side plank position. Whether that's modified or the full version, you will still be able to do this exercise without a problem!

You will then exhale to wrap your ribs and zip your belly up while lightly activating your legs. On the inhale you're going to lower your hips and then exhale to lift the hips back up.

During this whole movement, you should be thinking about creating space in your body by lengthening tall through the top of your head.

PLANK SLIDES

From your side plank position, you're going to turn over into a regular planking position on your forearms.

Before you begin, make sure you have your quads fired to turn on your deep core. You will then exhale to initiate the movement by shifting yourself forward and inhale to go back.

Think about going through this movement with control...meaning if you need to modify then you can do so by going to your knees or up to a countertop, wall or chair.

REVERSE FROGGERS

I love this movement to get your whole core to fire and your fascia lengthened.

While laying on your back, you're going to lift your legs up to a froggy position and place both arms overhead.

As you exhale, bring your arms towards your knees and then inhale to extend your legs out and arms back overhead. Only bring your legs as low as they can go while having stability in your pelvis so you can avoid any low back pain that might occur.

Your exhale is going to help you connect with your low belly by initiating the movement. That's why breath is sooooo important in all of the exercises that I teach.

If you want more of a challenge, flex your ribs up as you exhale and bring your arms to your knees. I then like to finish my set out with 10 pulses.

HIP ROLLS

Adding a hip roll in the middle of your core routine can help give your pelvic floor a break while making sure you're balanced in your hips. Not to mention they are also great for creating and strengthing that deep core connection through breathwork.

LEG PULLS

Your breath is going to play a HUGE roll in this exercise.

With your legs extended towards the ceiling, you're going to bring your legs towards you and then pulse it out.

The movement should not come from your pelvis, it needs to come from your hips as you are firing your quads and reaching through your toes. 

Make sure your back is not jammed to the ground as that can shut off the deep core and cause unnecessary aches and pains. If you are finding any pain in your low back, try softening your knees or shortening your range of motion.

LEG DROPS

Laying on your back with your knees up and feet on the ground, you're going to let both legs fall to one side on your inhale.

On the exhale, you're going to use your core to bring your legs back up to center and then inhale to drop them to the other side.

You are going to get some awesome movement of your spine here as you create a diagonal pull in your body through your breath.

SIDE TWISTS

If you're ready to finish off this series with a more challenging move, be sure to check out the video below where I take you through the modification and the full version of this sculpting move.

Being able to have control of your body is a great indicator of letting you know which level is right for you.

Don't get discouraged if you're not ready for the advanced version yet, through visualization, awareness and consistency you will create a stronger deep core connection that will set you up for success when you're ready to go into full.

Now that you know how to activate your deep core in just 7-minutes, I have a FREE workout for you to try that involves toning your whole body, which you can get access to >>HERE!<<

This workout involves more breathwork with your movement practice that I know you're going to love and all it takes is 10 minutes. Be sure to grab it >>HERE<< now!

I can’t wait for you to join me on the mat to start transforming the way you think of fitness. See you there, friend!

 

 

 

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A post shared by Erica Ziel (@ericaziel) on Jul 10, 2020 at 9:24am PDT