Core

Curl Up

  • Find your neutral spine by rocking your pelvis

  • Engage your core (zipper) - Your ribs should not be flaring

  • Your hand is instant feedback - Don’t let your spine move at all

  • Keep your shoulders down

  • Lift your head up from the floor, about .5 - 1.5 inches.

  • Slow and controlled breathing through the nose

Hollow Taps

  • Find your neutral spine by rocking your pelvis

  • Engage your core (zipper) to lock in your pelvic position

  • Slowly lower one leg at a time to kiss your heel to the ground

  • Slow and controlled breath through the nose

Hollow Body Hold

  • Find your neutral spine by rocking your pelvis

  • Engage your core (zipper) to lock in your pelvic position

  • Lift the head, point the toes, engage the lats

  • Slow and controlled breaths through the nose

Tuck Up

  • Extend arms and legs with each rep

  • Exhale through the nose, pulling your chest to the sky and tucking your legs

  • Knees together

  • Toes pointed

  • Use your arms to assist in lifting the torso. Over time, use less and less assistance.

Side Plank

  • Top leg in front

  • Shoulder stacked above the wrist

  • Stance hand grips the ground with widespread fingers

  • Avoid the fire poker coming at your side rib

  • Slow and controlled breath through the nose

Side Plank Rotations

  • Top leg in front

  • Shoulder stacked above the elbow

  • Stance hand grips the ground with widespread fingers

  • Rotate the body toward the floor, then toward the sky

  • Slow and controlled breath through the nose