👩🏽Welcome back and happy #THRIVINTHURSDAYS to you!
Now it’s time to break it down. Last time, we gave you a progression mimicking how babies progress themselves through core strengthening and coordination. If you forgot, go back to last post or check it right here.
CORE PROGRESSION:
SUPINE (lying on your back)
SIDE LYING (lying on your side)
QUADRUPED (on all fours)
SITTING
STANDING
Babies are pretty freaking smart, so we like to do it their way! This week we’re tackling the 1st step of the progression, SUPINE, which means “on your back”. We’re pretty stable when lying on our backs, so this is a great place to start challenging our core.
Even more important than knowing the progression to follow, is remembering THE BASICS! So, we’re not even giving you the Supine Core Progression until you read THE BASICS, again. Maybe say them out loud! Keep these in mind during every single core exercise you do.
THE BASICS:
CORE ON BEFORE CORE: Turn your core on, before you turn your core on. That 1st core is your transverse abdominis and pelvic floor. Engage those before and during all exercises. Just because the exercise is “for your core”, your core may not always be doing the thing correctly. It’s what’s happening on the inside that counts, not how cool the exercise looks.
OWN IT: Really own your strength, control, and coordination of each step before moving on to the next. Just because the exercise is “for your core”, does not mean it is for YOUR core at that moment.
CHECK YO’SELF OUT: Make sure your abdomen is not pooching outward and your spine remains in a neutral position (aka allowing a slight/natural arch in lower back. No need (in these particular exercises) to flatten or overextend your spine. If you’re good, you likely have your transverse abdominis and pelvic floor on engaged and you’re free to progress on!
BRAIN AND BODY REPS: Do enough reps/sets/time to feel both physically and mentally connected. It doesn’t matter how many reps you do if your brain is not aware of what the heck your body is doing! Changes are made when BOTH brain and body are on board.
BREATHE: We understand it’s tough to do. This is where some of the coordination training comes in to play.
Now, with those in mind, finally, this week’s focus…
SUPINE CORE PROGRESSION:
MARCHING- Lie on your back with knees bent, feet flat on the floor. Maintain neutral spine while engaging core. Keeping pelvis stable and abdomen flat (no pooching or tucking butt under!) Press one foot into the ground by using your glutes and hamstrings on that side and then lift the other knee toward your chest, creating that motion with your core. Then, switch legs. The transition to switch legs is the most important part! As one foot settles down, the other peels off the floor. Do as many reps as your brain and body need, then do a few more.
ALTERNATING LEG PRESS/ KICKS- Bring one leg up like you did in Marching, but then kick that leg out in front of you at about 45º angle. (The lower the leg the more difficult and the higher the leg, the easier.) Bring that leg back in and switch to the other leg, paying attention to that transition like you did during marching. Do as many reps as your brain and body need, then do a few more.
90º/90º ASSUMPTION- Bring one leg up like you did in Marching, then bring the other leg up to match it so they’re in a table top positions. Brining that second leg up is the hard part! No pooching, butt tucking or breath holding allowed! Hold for 10-30’’, really whatever your brain and body needs because again, do as many reps as your brain and body need, then do a few more.
TOE TAPS- Come in to the 90º/90º Assumption position, from there, tap one side toes to the ground, come back to center and then tap the other toes down. Do as many reps as your brain and body need, then do a few more.
HEEL TAPS- Come in to the 90º/90º Assumption position, from there, tap one side heels to the ground, come back to center and then tap the other heels down. Do as many reps as your brain and body need, then do a few more.
These should be hard. If they aren’t, check your BASICS again. If they still aren’t hard, let us know and we’ll make ‘em harder for you!