Tapping into lower, middle and upper abs with a dash 🧂 of pelvic floor 😮💨! Grab a stick, db and mini ball to get those abs turned ON HIGH!
1• Side Plank w/ Leg Crunch
My chest is turned slightly towards the floor to engage more of my abs and less of my paraspinals/back. If you feel side planks in your back, try what I suggested!
2• Side Plank w/ Arm+ Leg Crunch
Adding the top arm reach and crunch brings the intensity up a notch. You will also feel your bottom glutes kicking in here as well
3• Lower TA’s Stick Press + Leg Extension
This is actually a lot more intense than you would think! I teach this with a towel in my Restore Your Core Program but the stick works beautifully as well! Press your thighs into the stick and hands into your thighs- wow!! You have the option to also lift your PF
4• Boat Hold
Hard! Try your best to not allow your TFL’s to take over the entire movement. Recruit your TVA + lift PF and hold. The moment you feel your hip flexors kicking in too much, reset and go again. Modify with keeping your hands down on floor
5• Cross Lateral Abs
Your back should not be jammed into the floor, especially if you’re a butt tucker and clencher. Try to get your pubic bone and ASIS fairly level. Engage the deep system before reaching arms to leg
6• Optional Stick Press and Reach
This time you’ll be pressing the stick into the floor as you reach towards your leg
7• DB Assisted Sit-ups
The DB will allow you to use some momentum to sit all the way up. Tap into the deep abs and slowly roll back down to the floor. Be mindful of your ribs flaring and back overly arching as you reach overhead
8• Bear Hover w/ Ball Compression
Simple movement and will bring your adductors on board and lower TA’s. I also am lifting my PF
9• Bridge + Ball Compressions
Compress the ball, lift PF. This will activate your lower TA’s as you come into a bridge. You then have the option to hold the ball compression or perform little ball compressions as you lift and release your PF
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