It's very common for many of us to have a 'dysfunctional core'. This is found most often in postpartum women (at any stage of life), but can also result from:
- lack of connection to your true core
- weak internal core muscle system from lack of strengthening
- sedentary lifestyle or long periods of sitting
- performing core exercises incorrectly (e.g. crunches)
- lifting heavy loads
- high impact moves like jumping and running
- poor posture
In order to regain awareness and strength to our true core, we need to first build foundational awareness. This is done through core breath, core activation, and applying both to movement. Then we can begin to retrain our core correctly.
Once you've established core breath and core activation, we can move onto the first retraining exercise - Bridge with Ball.
Unsure about core breath and core activation? Read my previous blog: 3 Steps to Start Building a Functionally Strong Core.
Bridge with Ball
- Lie on your back with knees bent
- Inhale to expand
- Exhale and use your core activation cue phrase (e.g. pick up a blueberry with your vagina)
- Lift bum off ground as you exhale, careful not to squeeze glutes
- Inhale as your lower to the start
- Perform 8 to 10 repetitions daily to build a mind-body connection
Progressing the Bridge
Once you've master the coordination of core breath and activation in movement, you can progress to these additional bridge moves. Follow the same breath and core activation pattern as with the Bridge with Ball.
1. One Legged Bridge
2. BOSU Bridge
3. Bridge with Weight
There are more pieces to the puzzle when retraining your core. So I've created my FREE 'Top 5 Core Facts Sheet + Videos for Core Breath and Posture'. This is a summary of the most valuable information from my bestselling Kindle eBook 'Finding Your Core Strength, What Every Woman Needs to Know'. So grab your free fact sheet and videos here!
One VERY IMPORTANT thing to remember - the path to true core strength and to a strong mid-section, doesn't involve killer ab exercises to start.
Retrain before you train is the key.
Become aware of how your core should function in movement first, then progress to the tone and definition next.
If you're like me and you really want to understand the 'why', grab a copy of my eBook - 'Finding Your Core Strength, What Every Woman Needs to Know'. I dive deeper into learning core activation, and many other factors to consider when retraining your core. To learn more click here.