Its all about the abdomen baaaby....

...and back health!Do you have lower pack pain? Posture not up to par? When you perform “lower ab” exercises you feel pressure in your back? Then I am speaking to you. Time to fire up your 6 pack!


You need to recruit these muscles, turn the on, and get used to activating them. The best way to do this is go simple and often. Use pelvic tilts, quadrupeds, glute bridges, reverse crunches, and planks. Do these exercises slow and controlled, holding for one second and then releasing. Do 2-3 sets of 10 once or twice a day. Hold your plank for as long as possible with perfect form or up to one minute. Holding a perfect plank for a minute is VERY challenging. Actively work on your posture both sitting and standing. Take pressure off your lower back and work on flexibility by using the pelvic tilt to perform standing/sitting “cat- cows.” Tuck your hips under and then arch your back. When at home use child’s pose, cat-cow, lying hip twist, and hamstring stretches.


Pelvic tilt with your legs relaxed focusing on the feeling of your lower back pressing into the floor. Once you can control a pelvic tilt you are ready to use that same motion, same feeling to perform reverse crunches in the same manner. Using your abs to press your lower back into the ground and lifting your bottom half off of the ground. http://www.webmd.com/fitness-exercise/pelvic-tilt-exercise


http://www.realsimple.com/health/fitness-exercise/workouts/stronger-abs-in-fifteen-minutes-00000000022852/page8.html 


The quadruped exercise can easily be performed without focusing on core stability. You must brace your abs(think of someone punching you in the stomach) then lift one leg and arm. The goal is to not much your trunk as you lift the arm and leg. http://www.spartafit.com/exercise/quadruped%20exercise.php


Glute bridges are great for the back side of your body. Focus on pushing through your heels and squeezing your butt. Hold for one second at the top and return to start. Once you are confident you can try 1 leg glute bridges or a glute march.

http://www.fitbie.com/exercise/glute-exercises-women-0


The plank is a great exercise when done properly. It is easy to perform the plank and just “hang” out without reaping all of the benefits possible. When you plank create tension in your body, squeeze your thighs and butt. Squeeze your shoulder blades together and down trying to pull your elbows down. Pelvic tilt and picture making the distance from your elbows to pelvis as short as possible. Picture headlights on your hipbones shining on your elbows. Oh, and don’t forget to breathe!!

http://www.washingtonian.com/blogs/wellbeing/fit-check/5-core-strengthening-plank-exercises.php


Stay tuned for some advanced core training :)