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.
If you haven’t seen Core workout 1 and 2 yet, start with it HERE and HERE The final "level 1" core exercise in my professional experience is foam rolling, or fascia release exercises. HERE is a session for the lower body. If you want to get the most out of this workout, I strongly recommend using an Intelliroll foam roller, otherwise a regular foam roller, and a ball on the softer side. I also highly recommend using this alpha ball.
This is a workout that targets the upper body. Do not continue with any exercise if you feel pain and/or stiffen up during it. The point of foam rolling is learning to relax into the movement and trigger points. Be very mindful of clenching jaw and tense shoulders during this workout. Also be mindful of clenching your glutes. This workout can be suitable soon after childbirth if you’ve been cleared to do “pelvic floor exercises” or feel ready to move. Be careful the first 6 weeks as your body is coming back together after the changes it went through during pregnancy. Otherwise, it can be suitable for anyone, regardless of whether or when you’ve had children, who wants to work on foam rolling.
Equipment for this workout: Foam roller (highly recommend an Intelliroll), soft ball, alpha ball (optional), two pillows for relaxation
Press play below and follow along. This on-demand core workout is broken down in the text below.
Or click here: https://youtu.be/QD2hrGTQd_o
0-1:38 min: Warm up for hip area and upper back (foam roll)
1:38-2:43 min: Upper glutes (small ball)
2:43-4:03 min: Lower back (small ball or alpha ball)
4:03-8:30 min: Upper back (small ball)
8:30-10:29 min: Shoulders (small ball)
10:29-11:50 min: Traps (small ball)
11:50-13:08 min: Neck (fingers
13:08-14:39 min: Pecs (small ball)
14:39-23:30 min: Abdomen (small ball or alpha ball, fingers)
23:30-24:12 min: Glutes (small ball)
24:12-29:04 min: Dynamic stretches; Cat cow, shoulder to hip, spider lunge with upper body rotation, shoulder rotation, pigeon pose, happy baby pose
29:04-30:00 min: Relaxation position
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