Part I:
Breathing and Transverse Contractions…
- Diaphragm Breathing – lying on back, press heels into the floor and rock hips so that the lower back is pressed lightly into the floor, and draw the naval into the spine. Exercise begins by inhaling and expanding the belly and then exhaling and drawing the naval into the spine. During this exercise the spine can arch and then flatter. 2 x 15
- Dead Bug Exercise (Phase 1) – lying on back, heels into floor, naval pulled in, lower back pressed/ imprinted into the floor (maintain imprint). Begin exercise with arms directly over chest, inhale and raise arms over head, exhale and bring arms back up over chest…maintain imprint through out all of the breathing. 3 x 15 – this is where you add the crunch in!
- Seated Elevator – (great to do this one at work, stopped at a stop light, etc.) seated with feet and knees hip width apart, shoulders back and down, draw the belly into the spine and hold for a count of 30. Maintain breathing the entire time. 3 x 30 seconds
- Cat / Cow Stretch – from all fours, round back up into cat stretch and then arch the other way into the cow stretch, hold as long as you like.
