Disclaimer: Always consult with your doctor or physical therapist before starting any new workout routine. Following this workout is always at your own risk. Listen to your body during exercise, and stop immediately if you experience any discomfort or pain.
My CORE workout plan includes a total of 12 different workouts. I am just starting to share all my workout plans for free, so make sure to follow along for when they have all been shared. I will come back to all posts and link each completed plan for your convenience.
Here you will find Core Workout 1, which is what I consider the complete foundation for core and ab work. Here, I will guide you through activating the deep core using diaphragmatic breathing.
Let's start by defining what a core workout in general is.
A core workout is a workout that involves coordinated activity in the abdominal and back muscles, as well as the muscles in the hip area (such as glutes, inner thigh, pelvic floor). There can be all kinds of core exercises. The 12-workout CORE plan proposes an incremental load, therefore divided into three levels.
I recommend starting with level 1 and then moving up to level 2. When you want to try more challenging exercises, move to level 3 and then use these exercises alongside other training. You can go through these exercises again and again from level 1 to level 3 or grab whatever exercise you need from any level.
These exercises can be applied at any time regardless of whether or when you had a baby. If you have recently had a baby, stay in level 1 for at least 6 weeks while your body recovers. Then test your body with level 2 and finally level 3. If you have had a c-section, you may need to stay in this level for longer. Also, see a massage therapist for c-section here.
If you have any questions, please leave them in the comments below or send me an email.
Equipment for this workout: Book
Press play below and follow along. This on-demand core workout is broken down in the text below.
Or click this link: https://youtu.be/LhzxcGo0fQc
Do the exercise above with me for the first time, and then pick up on whichever version of this diaphragmatic breathing and deep core connection you feel you need to work on.
0-1:02 min: I start with a little education
1:02-6:14 min: Then we go to a lying position and get our breathing into our rib cage and down to our hip area. I recommend having a book with you to get a better feeling for your breathing and perhaps a pillow under you head especially if you are doing this for the first time, have weak abdominal muscles or have tension in your shoulders. Once we have managed to relax with our breath we are going to work on activating and then releasing our pelvic floor muscles in the supine position without using other muscle groups. Then we are going to add on our deep core muscles and finally focusing on activating and releasing the pelvic floor and deep core muscles together synchronized with our breathing.
6:14-8:02 min: We try this lying on each side
8:02-9:42 min: We will try this in a sitting position
9:42-11:00 min: Finally we will try this in a standing position to feel the difference
11:00-13:02: Extra info on tension in the pelvic floor and abs and little about the core program
Let me know in the comments if you found this post helpful! And please share it with others so it can serve a greater purpose.
Comments