Name: Playbook - Niki SugarySixpack - Deep core circuits (core, adductors, hip flexors + thoracic)
Uploaded: 2024-03-28T18:05:09.812Z
Duration: 30 min
Description: Deep core circuits (core, adductors, hip flexors + thoracic)

Kelly

Need:
Mat
Mini loop band
Yoga block/pilates ball/kids ball or puffy pillow

Move continuously through the circuits.

~20 mins 

Be sure to really move with intention in each exercise and focus on bringing those deep core muscles in here.

We focus on the core, inner thighs and hip flexors here.

In the thoracic circuit be sure to focus on keeping that rotation in the mid/upper back, think bra line area. Not the low back. This might be a really small range of motion! Often we’re really tight there. Especially if you’ve never worked thoracic mobility.

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet flexed will help the band stay on
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should ot flare out and low back should not arch
-Core stabilizes throughout movement
-Low abs are working with hip flexor to pull the leg
-Deep core works with your breath throughout the movement! (see core hold/core breathing tutorial)

Banded march

-Engage deep core before lifting leg off ground
-Hip flexor and core work to pull leg and stabilize through rotation
-Move with control and intention
-Core stays connected throughout
-See core hold tutorial in core function section

Supine pull + rotate

-Engage deep core before lifting legs and before each rep. Exhale, connect, move
-Core works to stabilize and keep torso still through movement/prevent wobbling (see core hold tutorial)
-Core should keep you stable through the movement of the legs
-Slow and controlled
-Resist band to slowly allow legs back together with core
-Leg presses out against the band as you stabilize with the core
-modify by pressing both legs out at the same time

Single leg banded butterfly

Banded circuit

-Engage deep core before lifting legs off ground
-See core hold tutorial
-Core should help stabilize during the movement and hold legs in lifted position
-Squeeze legs together as you extend them
-Should feel it in the low abs abs inner thighs
-Slow and controlled

Supine leg extension + adductor squeeze

-Keep hips lifted and picture a line from knees to head with hips, ribs and head in line
-Keep length through the body
-Avoid hips, ribs or waist sinking towards the floor or ribs flaring
-Deep core engaged through movement to stabilize
-Exhale, connect and lift
-Press top leg down into block/ball as you lift

Side plank lift + adductor right

Side plank lift + adductor left

-Connect to core before lifting knees up
-Exhale and deepen connection with each toe lift
-knees at or slightly behind hips 
-length through the torso

Lifted adductor march

-Reach arms flat on the floor and set feet at about fingertips for foot position
-Feet close together at comfortable position with block/ball between knees
-Imagine your pelvis and ribs are gently connected through the movement. Ribs should not flare out and low back should not arch.
-Squeeze glutes to raise hips up, should not be felt in the low back. Slight pelvic tilt to face
-Squeeze ball/block/pillow with inner thighs
-Your body makes a straight line from shoulders to knees at top
-Deep core works with your breath throughout the movement! (see core breathing tutorial)

Adductor bridge

Ball/block circuit

-Make sure rotation is coming from the thoracic spine (upper/mid back) not the low back
-Exhale and gently connect to core before rotating
-Keep within range of motion so you don’t force rotate into the low back
-Engage core and squeeze inner thighs before rotation
-See seated thoracic rotation in core work tutorials section

Thoracic pullback

-keep rotation in the thoracic spine (upper mid back around the shoulder blade area)
-resist the urge to crunch up into a ball in this position
-this can be a small range of motion
-keep hips level and stable
-avoid allowing hip you rotate towards to lift open
-core works to stabilize as you rotate

Kneeling thoracic rotation right

Kneeling thoracic rotation left

-Keep majority of motion in the thoracic spine, not dumping into low back
-Exhale to arch (cat), inhale to cow
-Slow, controlled and intentional
-Don’t push range of motion to discomfort

Cat cow

-Twist open through the upper mid back, in the thoracic spine - not low back
-Exhale lightly connect to core, move
-Flow through with intention - don't push range of motion or speed through movement
-Be mindful of just trying to reach with arm and not twisting
-Hold reach through for just a second or two, we're flowing through here
-Keep in mind optimal alignment of torso(hips, ribs and head stacked in line)
-Can sit on something lower if feels better
-If you have a severed diastasis, be extra mindful of how this is affecting your core!

Windmills

Body weight circuit

Deep core circuits (core, adductors, hip flexors + thoracic)

Banded deep core

Mobility

Deep core circuit

My back felt so good after this!! Will definitely try to do this once a week!!! Thank youu!

Rica

Adriana

Thoracic mobility

I am so much stronger through your programs. From prenatal to post partum core to lean and strong! Loving all of it!!!

Alexandra

Stephanie

Missy

Deep core + Lower body circuit (Mini loop band)

Loved this deep core workout. Added it to the end of my lean and strong class today.

Hanna

Mallory

I LOVED this one too!!! Really good after one of your quick cardio sessions!

Deep core + inner thighs (ball/yoga block/pillow)

Great basic workout. I realized that my breathing needs more attention to keep exercises correct!

Joanna

Ameera Faisal

Deep Core + a little glute work (body weight)

Core, Glutes & Thighs (band)

Deep core strength & rehab (band)

Core, hip flexors + inner thighs (long band)

Doing this on its own today with no intervals but I loved this! It really targeted the core and worked up a bit of a sweat 👏🏼

Core (modified + advanced circuit available)

Deep core + mobility

The quadruped exercises were TOUGH but this one was a good one!

Deep core work

Really felt this in my core! I’ll do this one again 🤗

Core rehab (long band)

One of my favorites! Need more mobility classes in my life!

Mobility circuit (thoracic + hips)

Loved this one! Really felt it in my core 🤗

I loved this one! The leg circles BURNED 😅🔥

This really got my core feeling like it’s on fire 🔥👏🏼

Pilates/kids ball core

Angie

Collins Stone

Quick six pack circuit

Long band core

Core rehab - upper ab + rib flare

Lower body mobility + stability

I guess I need to do this workout more. Felt great but I clearly have no flex and could not do most of these 😂

Deep core circuits (core, adductors, hip flexors + thoracic)

Community

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