Weighted deep core

Those core stabilizers matter especially if you are working to shrink your waist line, heal a diastasis and get rid of low back pain. ⌛️🙌 1.)Staggered stance bridge - Exhale as you lift your hips. Inhale as you lower them down. Modification: Perform without weight 2.) Bridge hold + knee extension + pull down - Exhale as you extend your knee and pull the weight down. Inhale as you bring your leg and arms back down. Modification: Perform leaving your hips on the floor and without weights. 3.)Bridge hold + marching + chest press- Exhale as you lift your leg and press the weight up. Inhale as you lower them down. Modification: Perform leaving your hips on the floor and without using a weight. 4.)Leg drops + plate hold -inhale as you bring your leg down. Exhale as you bring it back up. Modification: Perform without holding the weight with your hands at your side. Don’t stop your foot all the way to the floor. 5.)Reverse plank marches -Exhale as you lift your leg. Inhale as you lower it back down. Modification: Perform reverse plank hold or reverse planks for reps. Exhale as you lift your hips. Inhale as you lower them down. ❌Do not hold your breath when doing these. ✅Keep your core activated while performing each rep. If you need to stop and reset your core, do so. Form is the most important part of performing these. ▪️ Work up to 10-12 reps per exercise. Do 1-3 rounds depending on time and ability level.