6 friendly exercises you can do to start feeling and strengthening your core
6 friendly exercises you can do to start feeling and strengthening your core (explanations below):
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1️⃣ 360 Breathing (on your back): begin to feel and understand how your breath affects your movement. Take a long inhale trough your nose, pulling the breath into the body (like you’re trying to stretch out a belt you’re wearing). As you exhale through the mouth (slowly and fully), feel how your ribs pull down and you “engage your core.” Complete for 5 breaths.
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2️⃣ All 4s Breathing: this is a more active version of the above. Set up on all 4s and lean slightly forward toward your hands while you make a cat back. Take a long inhale through your nose, and as you exhale, push your hands through the ground, let your head relax and pull your pelvis toward your ribs for the length of the exhale. Complete for 5 breaths.
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3️⃣ Supported Leg Lowers (start here before #4): use a band or a belt (or a doorway to support the leg)and place around the arch of one foot and straighten both legs (keeping toes pulled toward your face). Inhale through the nose and “blow” your leg down as you exhale while maintaining contact between the ground and your low back. If you cannot maintain contact, limit how far you lower your leg. Complete 8 on each leg.
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4️⃣ Unsupported Leg Lowers (advanced version of #3): do the same as above without the support of a band or a belt. Legs stay straight, low back toward the ground.
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5️⃣ Banded Hip Flexor Holds: lay fully on your back with your head down. Place the band around both feet and bring one knee close to your chest. On the exhale, fully extend the opposite leg and let go of knee for a 10 second hold. Don’t forget to breathe. Complete 3 on each side.
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6️⃣ Arm Leg Reaches with Block: using a yoga block, complete arm leg reaches on your left side, right side, then opposites. Actively squeeze the block between your elbow and knee as you extend, and focus on keeping your low back toward the ground. Keep your head on the ground. Always exhale as you reach. Complete 6-8 for all 4 versions.