Name: Playbook - Hannah Bower - Tapping into the inner core-building a foundation. “DR Safe”
Uploaded: 2024-03-06T20:31:25.643Z
Duration: 15 min
Description: Tapping into the inner core-building a foundation. “DR Safe”

All of these are great foundational exercises for ANYONE to tap into your inner core for healing, restoring functionality and improving strength.

DR is much more than doing specific exercises but these are great rehab tools to connecting to your core ontop of changing how you engage in everyday life and exercise.

30 sec- 1 minute of each exercise. 2-3 rounds.

Can do each exercise back to back or in a circuit fashion.

Can also pick and choose exercises you most connect with. Goal is functionality. Less focus on rounds/reps more focused on the quality reps abs connection to your core.

Shaking is a great sign you’re connecting to your inner core!

Inhale: lengthen PF and breathe into ribcage in 360

Exhale: engage pelvic floor and as you begin to squeeze the ball inbetween legs and hands you engage your TVA starting with your drawing your hip bones together and zipping up and pull together toward your ribs

Squeezing and pushing down into the ball as your lift the pelvic floor and tighten your TVA.

It is not sucking in your belly button. We want to avoid that. We want to engage the entire core!

Side Adductions + Ball

On the exhale: engage pelvic floor. As you bring arms toward legs wrap the TVA and squeeze the ball, yoga wheel or block

Inhale: lower arms, relax legs and breathe into ribcage

Supine Reaches + Adduction

Engage core before lifting knees up: if you notice coning during this, keep feet on the ground.

Might be easier to keep elbows bent to squeeze rather than straight. Both ok!

Inhale: relax legs and hands- lengthen pelvic floor breathe into ribcage

Exhale: lift pelvic floor and wrap TVA as you squeeze the block and ball!

DeadBug + Squeezes

Inhale on the ground- lengthen pelvic floor & breathe into ribcage

Exhale as you lift your hips off the ground. Engage the PF + TVA as you lift hips. Hold engagement at the top

Glute Bridges + adductions

Keep hips even and don’t let a side tilt as you lower your leg!

Inhale- lower leg. Lengthen PF and breathe into ribcage

Exhale: SLOW! Using your core to initiate movement. Leg should feel light. Engage PF and wrap TVA as you bring your leg in

You can do one leg at a time. Alternate and then do both. Can also just do both. See what feels best for your body and stick with it!

Flower Petals

Inner Core Foundations

Tapping into the inner core-building a foundation. “DR Safe”

What is diaphragmatic breathing?

Great explanation of diaphragmatic breathing!

Cristine

Diaphragmatic Breathing in depth

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

Charissa

Diaphragmatic Breathing Tutorial

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

Breathing Tip

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

Strengthening the diaphragm

Correct form hack for core workouts

Inner vs outer core

Demonstration of Uncontrolled Intra Abdominal Pressure

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

Tapping into the inner core-building a foundation. “DR Safe”

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