Name: Playbook - Alexis Nielsen - W1/D3 DR Pregnancy - Core Activation
Uploaded: 2023-04-13T05:32:48.186Z
Duration: 20 min
Description: W1/D3 DR Pregnancy - Core Activation

For this workout we're going to cover core activation. 

Core activation will help you to connect with your pelvic floor muscles as well as work your transverse abdominis muscles (inner core muscles). 

This technique will transfer over to your other exercises throughout this program. You'll need to activate your core before each exercise in the program. This help to prevent injury. Personally, I utilize core activation even when I'm not pregnant. 

When activating your core it's important to note that you should still be able to breathe! You're not sucking your stomach in and you're definitely not holding your breath.

Take your time when doing these exercises and know that it might take you a minute to get the feeling of core activation.

In my opinion, core activation and knowing how to do it is going to be the most beneficial exercise/technique in this program. 

Core activation is beneficial during pregnancy as well as after. It’ll help you to work your inner core muscles and connect with your pelvic floor.

- Inhale, letting air fill your belly. Don’t force your belly out, simply take a large breath.
- Exhale, slowly pushing air out and bringing your belly button in towards your spine
- Once all air has been released, try to hold this position for a minimum of 5 seconds
- Relax. That’s one rep.

As I mentioned in the video, you SHOULD STILL BE ABLE TO BREATHE. I’m not sucking my stomach in like a stomach vacuum and I’m not holding my breath. I don’t feel any discomfort or pain and im able to move around and perform exercises while my core is activated.

This might take some time to get the hang of and that’s perfectly fine! Just keep practicing!

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