So you’ve mastered the Level 1 exercises and you know enough to teach a mini-class on the core abdominal muscles? Time for Level 2!
If you’ve been following along with the series, you can probably guess that we’re going to start with finding your Neutral Spine Position. You’re right, of course!
Exercise 1 – As a warm up, and you should be good at this by now, Repeat the level 1 exercise of lying on your back, finding your neutral spine, and doing very stable leg lifts, alternating legs. If you need a review, go back and check out the Level 1 video and instructions.
Exercise 2 – Now that you’re warm, stay on your back with your knees bent. Remember to keep a neutral spine position and BREATHE! Slowly lift one arm over your head and bring it back down, then repeat with the other side. Continue alternating arms. Many people will feel their ribs wanting to “pop up”. Your job is to keep them down! You also should make sure you’re not letting your pelvis rock from side to side, just like in exercise one. When you feel your ribs start to pop, tighten up those abdominals, slow down if you need to, and focus on keeping your torso and pelvis stable.
Exercise 3 – Now it’s time to put Exercises 1 and 2 together. We call this the “dead bug” (although “dying bug” would be more descriptive). Lift one arm and the opposite leg (kind of like you’re walking or marching), keeping your torso and pelvis steady and stable, then bring them back down and repeat with the opposite arm and leg. Continue alternating, focusing on neutral spine and stability.
Exercise 4 – Your last exercise in this set is the bridge. Many of you may have done a bridge before in an exercise, yoga, or pilates class, and this is basically the same, but there are a few important things to focus on. First and most importantly, you must maintain your Neutral Spine Position! In some classes you will be taught to “roll up the spine, vertebra by vertebra”. This is NOT what you want to do. Doing that will take you out of your neutral spine position. You do not want to roll up or arch your back, but maintain your neutral spine. Think “Stiff as a Board”. With your feet flat on the ground, slowly lift your pelvis and back off the mat until you make a straight line from your knees to your shoulders. Remember, neutral spine and no side to side rocking of your pelvis! My mantra on this one is “Straight Line, Neutral Spine”. Keep Breathing!
If you missed our earlier posts, you can find them here:
Strengthen Your Core Without Situps Level 1
Ready for more? Check out Level 3 now!
Hello there, You have done a fantastic job. I’ll definitely digg it and personally recommend to my friends.
I’m confident they’ll be benefited from this website.
Glad to help, it’s amazing how simple it can be. The trick is to just do a little every day!