Now that you know what your Core Muscles are (if you missed it, check out our previous post), it’s time for your first set of exercises!
First and most critically, you need to find a Neutral Spine Position.
If you are standing, arch your back by rocking your pelvis forward, then flatten your back by rocking your pelvis backward. Your neutral spine position is in-between the two. You can also find it by doing a cat/cow stretch, which is probably familiar to the yoga aficionados out there. On your hands and knees, arch your back up like a cat and feel your pelvis rock backward, then let your belly drop down like a cow and feel your pelvis rock forward – now find a good neutral position halfway between the two extremes. This is your Neutral Spine Position. You will need to find (and maintain) this position in all of your exercises!
Exercise 1 – Neutral spine on back
Lie down on your back with your knees bent. Rock your pelvis forward and feel that you create a space between the table and your back. Now rock your pelvis backward and feel that you are pressing your back into the table. Find your neutral spine position in-between the two extremes, with your back lightly pressing the table. Now, suck your belly button down toward your spine. This activates your Transversus Abdominus muscle. Don’t forget to breathe!
Exercise 2 – Neutral spine on back with movement
Find your neutral spine position as in Exercise 1, then find the bony part of your pelvis on both sides (your “hip bone”) and put your fingers or thumb on top of the bones. You do this so that it is easier to feel your pelvis moving. The goal of this exercise is to NOT MOVE YOUR PELVIS! You want to keep it completely stable. Now that you’ve found your neutral spine position and your pelvic bones, suck your belly button in to activate your transversus abdominus and slowly lift one leg – just a little bit. Most people will feel their hips/pelvis rock a little when they do this. Your goal, as mentioned before, is to stop that from happening. You do not want your pelvis to rock at all! This exercise activates your obliques and your transversus abdominus muscles and can feel like a sit-up even with a little bit of motion. Continue alternating legs. If you find your back arching up off the table or lose your neutral spine, just reset and start again.
Some of you are probably thinking that these exercises are TOO EASY. I am here to tell you that they’re simple – deceptively so – but not easy. If you’re doing them correctly and really focusing on stabilizing your pelvis and activating the muscles, you will feel it, and you will get stronger! When you’ve mastered these, then you’re ready to move on to level 2…
I watched your video and I have restarted doing those exercises again. Your video is very well done. And you are an inspiration for me to improve myself.
Charles, I’m glad they got you going again. We all need a little extra motivation sometimes!
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