Tuesday, October 14, 2014

Key Access to the Core

Key Access to the Core:
FIND the key to the deepest layer of your abdominal wall.
It's deep. It's subtle. It's easy.
Quote of the day: I hate the core! 

1. Less is more. If you try to power through, you will miss the important support of this deep transverse core muscle.

2. Follow your natural exhalation and notice your lower abs sink

Try not to tilt the pelvis or tighten the quads, gluts for this. 
Try not to tighten anything really. This is very very very different from any exercise you've ever done. Just follow the exhalation at first.

Don't beat a dead horse. If this isn't happening for you, tell a really funny joke while you are doing a "core" exercise and pull in your gut on the exhalation, okay.  It's a start.

To progress, you can work your way backwards from here.

Sucking in your gut is the exact opposite of what your trying to achieve.

Yes it's important to breathe easy--not just hyperventilate.  And most importantly, don't stop breathing on my watch.

Take a few deep breaths. Then begin to slow and elongate the inhalations and the exhalations. Toward the last few seconds of one of those exhalations, gently pull in the lower part of the abdominal wall a little bit more.

Once you feel this gentle drawing in or "hollowing" effect, sustain the transverse abdominal contraction for a moment before the next inhalation.

Thursday, March 13, 2014

Pilates Spring Super-Bridge Stretch

Pilates Spring Super-Bridge Stretch

It's not that difficult if your core is in tact AND your back is strong. Oh sure.  Okay this is tough but there are ways to make it accessible for anyone who has interest. There are lots of ways to modify and take this sequence apart, to strengthen for full set. It works everything, giving a nice elongation for your spine. It is fun.