CORE Workout 1: Level 1

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.

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.

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