Pelvic Tilts Into Hip Rolls
These are great for strengthening the deeper layers of our core and our pelvic floor (which has tremendous benefits for our entire body). When doing them be sure you are using your breath to help you engage your pelvic floor and abdominals. Be sure to avoid using your glutes to move your pelvis. As you move into a hip roll these are great because they can help you feel and strengthen your lower belly more easily. In the beginning it’s common to overuse your back so don’t hesitate to keep your range of motion smaller. Smaller range of motion can help you to strengthen your core more effectively.
Instructions:
1. Inhale as you arch your low back
2. Exhale as you lightly engage your pelvic floor and lower abs allowing your pelvis to tilt, bringing your low back closer to the mat (but avoid jamming your low back into the mat).
3. Inhale and return to start. Repeat 5-10 reps
4. Then continue into a hip roll lightly engaging your glutes and hamstrings as you slowly roll up articulating your spine.
5. Inhale hold at the top
6. Exhale as you slowly roll down one vertebra at a time being sure to engage your abs to help lower your torso back to your mat.
7. Inhale at the bottom
8. Exhale and continue for 5-10 reps.
Single Leg Reaches
These are great for strengthening the lower abs which can be very helpful in flattening our stomach. It’s also important to do the right modification for your body so that you feel your lower abs working. If flexing up takes up the lower ab engagement then I recommend keeping your head down.
Instructions:
1. Lift one leg up to 90 degrees
2. Inhale as you reach your leg out so it straightens, engage your quad
3. Exhale as you pull your leg in slowly using your lower abs to pull your leg back
4. Repeat for 10 reps
Plank Slides
This is a great exercise for strengthening your entire core! This one is a favorite of mine and my students but be sure to choose the right level for your body. If you feel pain or discomfort in your low back when doing these on a mat then you need to modify them and place your forearms on the edge of a coach or counter top instead. This way you will be sure to maximize the effectiveness of plank slides.
Instructions:
1. Inhale as you press your heels back
2. Exhale as you slide forward engaging your quads, lower belly, and mid back
3. Continue moving with your breath to engage and strengthen your abs. Repeat for 10-20 reps.
The most important thing to remember when starting a new exercise regimen is your own personal limits. If you experience pain in any way while exercising, try making modifications to the movements you’re doing to best fit your personal abilities. Fitness should be about moving your body in ways that energize you and make you feel your best.