Name: Playbook - Hannah Bower - Inner core work
Uploaded: 2024-03-06T20:31:25.637Z
Duration: 10 min
Description: Inner core work

Tapping into our deepest core muscles! Well be using our breath to guide the movements and engage our inner core unit PROPERLY.

Lying in your side place a rolled up towel, small ball, folded pillow or yoga block between legs.

Place hand on a pillow or preferably a 50-75% filled up ball!

-As you exhale: do a deep “huhhhh” or “sss” sound
- slightly before your exhale LIFT the pelvic floor. Not just a kegel. We are pulling the sitbones together, the tailbone & pubic bone together and were pulling all 4 sides together & up into our body!
- once you engage your PF as you continue to exhale you will wrap your TVA. Hip bones come together and up toward your sternum, sides of your belly pull together and then finally your ribs knit together like zipping up a shirt!
-as you gradually exhale you are gradually pushing more intensely down on the ball and squeezing hard on the block

On the inhale: THIS IS IMPORTANT
- you are releasing the PF and lengthening then muscles as your breath comes back filling your ribcage in 360 degrees

Repeat

Side lying adduction squeezes

Same concept as previous exercise!

- engage the inner core. PF + TVA on the exhale of the breath.
- as you exhale lift into a glute bridge and hold up to 5 seconds as you squeeze the block hard! 
- stay in bridge and inhale! Remember to release the PF and fill the ribcage with breath.
- as you’re in the bridge repeat another exhale breath for 5 seconds hold & squeeze block as you come back down.
- 2 exhale core engagements for one glute bridge

- repeat!

We will dive deeper into all these aspects of the core soon as the trial ends! ♥️🙏🏼

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Great explanation of diaphragmatic breathing!

Cristine

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It was great - but one question - does this mean the diaphragm breathing is all the time or just while working out?

Charissa

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Yes! I found myself yesterday holding my breath (always have, especially when I was trying to keep my core engaged) but I kept catching myself and telling myself to breath.

Ashley

Saving up to buy the core guide but found this tip helpful! Need all the breathing tips while I have pneumonia 😅

Tristian

Needed that clarification!! Thanks, I still feel lost with this but I’m trying very hard to figure it all out. I have you core guide and healthy mama, healthy baby! I want master this so all the little bit of info and explanation I can get is so helpful💙thanks for taking the time to explain!!!

Courtney

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What a great way of providing feedback to better understand and reinforce diaphragmatic breathing!!! I can’t wait to do this daily for a few weeks/months to see if it really can help me reprogram my normal breathing!

Meaghan

Great tip! I was completely unaware of this breathing exercise and will give it a try! I have large rips so I want to be conscious on corseting them in naturally with my muscle strength. 
Thank you!!

Janine Ducharme

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Just found out I’m pregnant, 5 weeks! I’m nervous to do exercises wrong that could affect my pregnancy, so I’m checking out all the videos right now!

I think I got it! And will keep referring to this video till it becomes easier and more natural

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Would have been good to better show the breathing with a sound.

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These visuals really helped me understand better. Thank you

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I just graduated from physical therapy school and I’m going into both postural restoration and pelvic health. LOVED your cueing of stacking ribs over pelvis. So important!

Brynn

Thank you!!! Explained very well and easy to understand, looking forward to checking my form next workout.

Wendy

Loved, so helpful to know if I’m doing it correctly

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Your explanations in these videos is so much better than ones I’ve seen by other people, thank you so much for explaining so many things to watch for and think about

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Informative and I really like the analogy use! Being a visual learner that helps a lot!!

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Back at it baby!!! I had a personal big victory this weekend where I wore my pre-baby jeans!! Not leggings my actually button jeans that felt great so it was a great non scale victory!!! So I'm definitely motivated this week! Happy Monday!! ❤❤❤

Done again! I'm going to have this memorized soon! I love the feeling in my arms & back of working muscles I never realized go into a pull up! It's so much more than biceps. ❤

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I went through an entire 6 weeks of pelvic floor therapy and the leaking stopped and everything was going well but now it’s regressing again. My only thought is that maybe I just need to be consistent with engaging my core through normal activities. I’m having a hard time finding time to exercise right now but every time I squat down to pick up the baby or something off the floor, I need to remember to engage!

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I'm struggling with the dislocations, is this normal? I am a total beginner! Thank you! ❤️

Hey Hannah! I'm starting today as day 1! I have never been able to do a handstand before so I look forward to this being my challenge. Is it normal to not be able to fully perform the dislocations? I couldn't even do one lying dislocation 🥴. Thank you for any input!!!

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