Today, we stabilize!

Stabilizing the core is essential to protect the body from injury and to aid in efficient body movement.  During stabilization exercises there will be little movement of the spine and pelvis.  Try these two today:

Marching/Single Leg Raise

• Lay on your back with feet out away from your body, pointing forward with arms at your side
• Draw the navel in with the maneuver we discussed yesterday (and stay activated below the navel the entire time)
• Lift the first foot off the floor, hold for a few seconds and place back down 
• Repeat on each side 

Check out today's model, Emilee, performing this: 

She's keeping her pelvis stable and making sure not to arch her back when moving her legs. 

Keep that navel drawn in!  

Two-Leg Floor Bridge

Lay on your back with feet out away from your body, pointing forward with arms at your side
Draw the navel in with the maneuver we discussed yesterday (and stay activated below the navel the entire time) as well as activate the gluteals (butt muscles)
Lift pelvis off the floor until the entire body is in one straight line from knees to shoulders

Slowly lower and repeat

Try to add these to your daily routine to stabilize your pelvis.  Once we've begun to stabilize, then we can strengthen!