Name: Playbook - Hannah Bower - Inner core work
Uploaded: 2023-12-12T00:44:19.912Z
Duration: 10 min
Description: Inner core work

Meaghan

Still finding it so hard to know if I’m engaging properly.

Megan

Hiba

Good! I need help with this, it’s so confusing to me and I want to do it correctly!

Courtney

Jenna

Definitely going to do these again to practice deep core engagement.

After 2 kids that I had SPD during both pregnancies, I felt like I might just always have pain in the muscles around my pubic bone area. This is something that seems like it will help strengthen that as I could feel it but it wasn’t at all painful.

Laurel

Alejandra

Shae Gajewski

Really appreciate the play by play. The more hear it the more I feel it in the practice

I just started your functional core guide and these worked my core but I can tell they are a bit too advanced for me! I will work more on mastering the diaphragmatic breathing, DCA and belly pump and will revisit this workout 😁

So good to know how to do this properly.  Great verbal ques too

Anna

Kelsie

Loved the demonstrations and explanations of when to breathe in and out! Definitely very helpful in understanding connecting movement to breath, as well as that inner core engagement.

Maddi

Jamie Lee

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! ♥️🙏🏼

Glute bridge utilizing belly pump

Utilizing the Belly Pump in LOW IAP core exercises

Inner core work

Appreciate the reminder! it’s something I’ve tried to be more conscious of lately after reading your core guide

Tricia

I purchased your core guide but would love tutorials on this app to make things easier for me because I am a kinesthetic learner and learn best when I have guidance like you have been giving via this app. It's like you are talking directly to me to guide me which is the best. Diaphragmatic breathing is hard and I have DR and prolapse plus hernia as well. So it's vital I learn the proper technique since I am doing body building competition in the next 2 years. Thank you for doing what you do. We all love and support you.

Jennifer 

What is diaphragmatic breathing?

Nice reminder and demonstration! I did it while stretching after my workout to practice more

Janine Ducharme

Says 5 minutes and the video was only 47 seconds, was confused as to what to do for the remainder of the time.

Jaleesa

Former chest breather here! SO glad you have these extra video's on top of the workouts! Definitely indulging in this! ♡

Marie

Diaphragmatic Breathing Tutorial

Yes! Love this! Your explanations into detail and anatomy and function make so much more sense! Thank you!

I appreciate education about all aspects of the core and not just a highlight reel of how to get a six pack 😝

Jordan Mastera

So helpful! I bought the core guide and I have been loving it so far! I can tell that I am beginning to properly breathe and my inner core unit is getting stronger!

Taylor Miller

Inner vs outer core

Hannah, this is fantastic information thank you so much for sharing your knowledge in an understandable way!!💓

Not really seeing exercises to build core strength systematically, and with diastasis recti prevention

Shantel

Hannah has a wealth of knowledge. She seems to really care about being able to get helpful information out to everyone in a way that we can understand and learn easily. Thankful for the many many different resources she has! .

Kayleigh

How to breathe during exercise

Amazing info . I was an athlete for 24 years and after having 4 kiddos I thought that I just have to deal with that bulging. Now I need to work on it . Thank you

Cristina

Marilu

This is great. I’ve had coning since high school gym. No one has ever corrected it!

Storm Houser

IAP examples- ways to modify

I’m a little confused as why the videos all cut off before they seem to be finished. I would love to know how to fix it!

Shalee

Thank you. I feel I have a lot to learn and think some of my back pain/ issues may be from this. Excited to learn more

Writing in white hard to read and too small. Stop. Insert a box for people to read. Makes it better quality.

Selina

Tips for Understanding IAP

In active breathing, specifically during the dead bug exercise in this Coning & Bulging video, when exactly are you inhaling?

Alissa

Sooo helpful! Especially the picture at the very end with that POV.

Taylor

Coning & Bulging

Hi there!! This video was so helpful as I am now 6.5 months pregnant. I am starting to experience pelvic pain and issues if I’m walking too much or “over do it”. I know I need to work on this pretty much immediately and I plan to! With my membership here do I have the full plan or do I need to get anything else? I want to get started right away.

Carly Cashman-Crespo

Much more informative than the last video

This was the first video I watched being on this app. My goal is to learn more about and strengthen my own core and this got me understanding a lot already and more excited to keep going

Demonstration of Uncontrolled Intra Abdominal Pressure

I have a quick question. I’am one of those individuals that when looking at me I have skinny or toned legs and arms my stomach looks like I’am pregnant but I’am not nor have I ever been. Is there any specific workouts or moves I can do to help my core. I’ve been this way since I was a kid. Thank you for your time and amazing effort for this awesome app and workouts. Hope all is well. ☺️

Jaclyn

This video helped me more because of the pictures and videos that you pointed and went into detail on. You was very detailed and it helped me understand it alot better!

Inner core work

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