Week #1: Core exercises


Transverse Abdominis


Are you ready to get started? We are focusing on week one of your core challenge. They look simple, but when done correctly, they are challenging and make significant improvements in your core strength. We are building the foundation for safe and effective functional motion in your day. Let's talk about our transverse abdominis. It is like your natural girdle to brace your spine and support your organs. This is an important muscle to learn to activate. This week we will focus on activating this muscle.


Transverse Abdominis (TA) March

Lie on your back with your back in a neutral spine position. Place your feet on the ground with knees bent. Take a deep breath in and exhale fully, like blowing up a balloon. Slowly lift your feet 6-12 inches off the ground, alternating left and right. Repeat 10X's each leg.

What to watch for:

  • go slowly, with control

  • keep your back against the floor, if it starts to lift take a rest.




T .A. hold with arms overhead

Lie on your back with your back in a neutral spine position. Take a deep breath in and exhale fully, like blowing up a balloon. Lift your legs off the ground in a tabletop position. Extend alternating arms overhead one at a time. While dropping the opposite foot toward the ground. Repeat 10X's each side

What to watch for:

  • go slowly with control

  • Keep your back gently against the floor. If it starts to lift, keep feet on the floor with bent knees, and focus on the hands overhead.




T.A. hold with leg extension (bicycle)

Lie on your back with your back in a neutral spine position. Take a deep breath in and exhale fully, like blowing up a balloon. Lift both legs in tabletop position and extend one leg at a time. Repeat 10X's each side

What to watch for:

  • go slowly with control

  • keep back against the floor. If back starts to raise, raise the extended leg toward the ceiling. The more parallel the leg is to the ground, the more difficult the exercise.

Complete all of these exercises three times through with good form.




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