How to Access Your Deep Core Muscles Without Crunches | Transversus Abdominis | Diastasis Recti Safe
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- Опубліковано 12 лют 2017
- Learn how to access your deep core muscles without crunches! This no-crunch core workout gives progressive core activation exercises that will help you integrate the deep muscles - the transversus abdominis - or TVA in your core and strengthen the muscles needed for true spinal support, and can relieve back pain, hip pain, and even neck and shoulder pain too.
This is a perfect ab workout and core workout for women and men, newly postpartum moms, moms with older kids, or anyone who wants to really wants to tighten their core without doing crunches!
⭐⭐⭐⭐UPDATED VIDEO! ⭐⭐⭐⭐ See the FULL WORKOUT HERE: • Accessing Your Deep Co...
Beginning exercises are safe for moms with Diastasis Recti - abdominal separation. To learn more about postpartum fitness, visit my website: www.devotedmamas.com.
Not sure if you're activating your deep core correctly? Learn more in my video "How to know you're doing core work correctly (and incorrectly)": • How to know you're doi...
Ready to truly IGNITE your core? Check out my full 4-week program: Core Revive at www.devotedmamas.com/revive (Don't forget to request your 60% off coupon!)
PREGNANCY & POSTPARTUM WORKOUTS:
Check your core and pelvic floor strength: bit.ly/corepelvicfloorKF
Power Up Your Plank: bit.ly/powerupyourplank
Listen to my Podcast: bit.ly/beinginmotherhoodKF
See my pregnancy and postpartum channel @devotedmamas for more in-depth core and pelvic floor workouts.
OSTEOPOROSIS WORKOUTS:
12 yoga poses for bone health: • Dr. Fishman's 12 Yoga ...
Bone Strengthening exercises for osteoporosis: • Bone Strengthening Exe...
Ad-free bone health workouts for $4.99 / month: bit.ly/yogaforbonehealth
WORK WITH ME:
Visit my website: www.devotedmamas.com
Book a Starter Session here: bit.ly/startersessionwithkendra
Kendra (she/her) is a Corrective Exercise Specialist, Strength Coach, Yoga Teacher and Running Coach. Her years of experience with and curiosity about the human body have informed Kendra’s method of training, which focuses on alignment, proper form and corrective exercise to help her clients live pain free.
Kendra is most well known for melding her clinical expertise with creativity and a lighthearted perspective. At the end of the day, she understands that her clients are real people with real lives, it is her job to help them tune into the power of their own bodies.
#deepcore #coreworkout #coreexercises #core
Thanks so much for joining me! I'd love to know what you feel in your core when you do these exercises!
THANK U SO MUCH
@@suelaineholmes4722 You are so welcome! I hope the video has been helpful for you!
Is this video safe for Osteopenia?
Dear Kendra, Im 32yo and 9 years ago had laparotomy surgery and my abdomen was cut in half vertically for about 15 cms. I wasn't advised any specific post op exercise to recover core strenght. Recently, after years of struggle from running injuries at my hip flexors I was advised to try to strengthen my deep core muscles and I tried your program. The first time I finished it, it felt like I was superman and i just discovered muscles in my abdomen I didn't know I had. Also, again for the first time since I remember i felt like super stable on the ground and like I just discovered gravity when historically I had always struggled with hody balance. I am so thankful for these videos as I feel like they changed my life. Having done these for few months now, do you have suggestions on how I could tweak this to make it more challenging and keep on progessing? Many thanks again, Stefano
@@silaman8886 I'm so happy to hear this!! What great results you've seen. Fantastic! You can try some of the other videos on my channel, specifically this one: ua-cam.com/video/5orpMr3DSGk/v-deo.html, and this one too (which includes hip strength but core and hips work together so you'll get two for one!) ua-cam.com/video/5GFYz4sJXVw/v-deo.html
As a senior citizen, I desperately need these exercises. Since I suffer from lower back pain, your exercises are gentle enough for me.
I'm so glad to hear this Anne. I hope the exercises are still working out well for you!
Core-blimey ! Ab-solutely wonderful ! Thank you !
This is fantastic. I'm so glad you showed me this.
Glad you enjoyed it!
Great video, really in depth and lots of progressions - loved it, thanks!
So glad you enjoyed it!
Fantastic: thank you Kendra!
You're so welcome Mag!
Great video...thanks a lot for the inspiration!
You are so welcome!
Great thanks!
You're welcome!
Thank you so much for your time.
The full explanation is great.
I appreciate it ❤
You're very welcome! So glad it was helpful! Make sure you check out the whole workout here! ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html
Thanks for sharing this exercise. I really need it.
so glad you found it helpful!
This is really good! Thank you! 😊
I'm so glad you enjoyed it Jessica!
great vid. @ 3:50 make sure your static knee doesn't aimless sit or drops to the side. keep the knee tight and straight pointing up.
Two minutes in and I had to subscribe. Such great information.
Awesome! Thank you!
This is a great video. You did a great job at explaining how to perfect these exercises. I will be incorporating this into my everyday life. Thank you.
You're so welcome Katrina, I'm glad you've found them helpful! (Also make sure you check out the complete workout version of this video on my channel here: ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html)
Thanks 🙏. Happy new blessed month to everyone reading this and this workout is amazing and motivating that’s why i started my own channel
Way to go!
I'm so happy I found you! Your explanation is perfect! Thank you so very much! Going to share and start working my abs. God bless you♡♡♡
Awesome Priscilla! I'm so happy you found the video and so glad it's helpful! Please, share away! :)
Great video, thank you.
Thanks Stephen, glad you enjoyed it!
Hi, Kendra,
I hope you still check this, because I'd like to thank you for posting. This is the best example of TA exercises I've seen since I discovered why the crunches and sit ups I'd been doing hadn't done much to strengthen my very weak core. I thought it might be a gender/age thing and 'just the way things are' at my age. I'm a 57 year old post menopausal woman 😄.
I'm so so happy this has been helpful! I'm posting a lot more videos in the near future, so stay tuned!
Your exercises are the best for me. So effective.
I'm so happy they are helpful!
Hi thank you it was helpful.
You're welcome!
Thank you I enjoy they show all they ladies are very hot and beautiful!!!!
Thank you for the video, Kendra. Will start from tomorrow morning. I have lot of injuries (including back injuries) and I finally feel I can do this workout without hurting my back.
This is great, I'm really happy to hear you can do this workout without hurting your back. How is it going now?
I like all of these! I have a sensitive back and transverse muscle integration is what I need! Thank you, Dr. Wanona
Fantastic, I'm so glad it's helpful Dr. Wanona! you can check out more core-focused exercises in my virtual studio: www.devotedmamas.com/virtualstudio. Thank you!
Just came up on my phone,my core is very weak,so going to do this most days.well explained.
So glad you enjoyed it Deborah! Check out the other full-workout videos too. You've got this! Consistent effort can really strengthen your core quickly.
Kendra: Awww, I'm extremely happy to find your video. Excellent information, so calm still engaging exercises. I'm more into yoga thanks to you, previous teachers never were so deep as you did. appreciate it so much, best for you dear.
I'm so glad this video has been helpful Miry! Thanks for watching!
I loved the way you explained every thing quick and clear. Will definitely report back after practicing n seeing the results. Although I was aware of these exercises bt it regained importance n isolated practice motivation.
Thank you
Please do!
Letting you know - I filmed a full workout for this video! You can see it here: ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html
hi kendra. strayed for a bit and come back to this workout to get me back to strengthening my pelvic floor:) keeping up with stretches. then the 16 min. accessing deeping core to get me going with proper breathing to calm my mind for healing. thanks again. thanks again:)
You're so welcome as always!!!
EXCELLENT!!!
Glad you enjoyed it!
HI kendra, thank you so much these will be my excercises to get me going , will let you know how I'm doing cheers Lisane
Hi Lisane, how is it going with the exercises?
very informative and very effective
Glad it was helpful!
Thank you 💜
You're so welcome!
Nice job 👍🏻
Glad you enjoyed it!
This has come to me years after my boys were born but i’m Going to give it a go! Hoping to be able to share some great results soon xxx thank you Kendra x
Hi Lucy, how is it going with these exercises, 1 month later?
that is the best and easiest workout I've seen yet. being a massage therapist I can do these while I'm working on my clients and feel like I still got my workout in for the day
I'm so glad to hear you are finding it useful Geri! How's it going now?
This is great for the core. I felt it the next day. I'm doing it over other day.
I'm so glad you found this helpful Holly!
2:53 workout starts
Thanks for adding this! I will add it to the description as well.
Desperately need another follow along!!! Progressive overload !
Ok will add it to the list and get it done for you! 😉
Thank you for this video!
I'd love to know more about toning and lifting/weight loss in the breasts.
OMG, thanks for sharing this video..I had stomach surgery and has been really had to get my stomach flat. Killing myself going crunches and sit-ups.
I'm so glad this is helpful Kay! Keep going with these exercises and let me know how it goes! Also, if you'd like more exercises like these, I'll be posting more soon but also check out the virtual studio on my other website: www.devotedmamas.com.
Really good workout and just what I've been needing.
I'm so glad it's helpful Mary!
These seem gentle enough for anyone to start with which is excellent; but if you keep doing them, don't cheat, follow the advice and do the repeats to 20 they will make a huge difference to any pain you might have and to your strength. Thank you very much Kendra.
You're so welcome!!
Do you have a full-length video of this where you take us through all the reps versus just showing us the exercises?
Hi! I am about to upload a video of the complete workout with reps and directions too. Stay tuned! Thanks for watching!
@@KendraFitzgerald l Can't find the video you talked about here.
@@Moi-kc1sb I haven't posted it yet, coming soon!!
@@Moi-kc1sb Full length video is here! ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html
Wonderful video and clear explanation of these muscle groups. I like Yoga and Pilates. Yes, I have that ab separation from heavy lifting farm work. I am a senior citizen. Have a corner in the living room to do floor exercises. I love that Yoga cat abdominal exercise. Very well demonstrated! Thank you ~ Diane
You're so welcome Diane, I'm glad you found it helpful. This is perfect for ab separation, and I have a bunch of other videos that address that (Diastasis Recti) as well. Let me know if you need help finding the resources!
Thank you for responding. As of today, I do not know the extent of the separation, except it is not a hernia. Start PT on Aug 3rd and want to begin gentle home exercises now. Are there any " DON'TS". I am not one to relish crunches and full planks anyway.
Mindful Yoga postures, slow and fluid agree with me. Thanks - Diane
I am also a senior and this is the most gentle video on exercises. I'm not sure about my back when on my knees. (had knee surgery and have pain when I am on them) Can I get my core strong with only the exercises on my back. This was a great video!!!
I'm so happy this video has been helpful Judith!
Can you advise how many of each modification should be done? How long should this work out take? I know we can build up, but what is the base line?
Hello, thanks for the video. Is it okay if I feel my pulse in my stomach when I do this?
Thanks for your efforts, i need this to protect myself from hernia because i do weight lifting 😊.
YES! This is super important for weight lifting! So glad you're finding it helpful.
Really good, mine are super weak apparently, i can feel it burning after only a few reps 🤦🏼♂️ thanks for the info!
You're so welcome. Happy to help!
Thanks , I have been doings stomach vacuums , and thourght it would be enough, after I tried your work I see they are not , well explained video
Glad you enjoyed it!
Hi, thanks for the video. I have saved it.. It's been 5 years I have been trying to lose my baby pouch, but it is stubborn, I hope this will help..
So glad you've found it helpful! You can also check out the most recent video I posted for Prenatal and Postpartum Core. It's a very quick video with postpartum-specific help!
Thank you. Loved this and echo comment below. I am an ice dance skater and want some exercises to keep me fit while the rink is shut. I need to be able to balance on one leg, keeping my hips in line but turning my shoulders to the side. Do you have anything to help me get the strength to turn at the waist not the hips? I already do the Pilates lean over one side with your arm and reach.
Yes! Stay tuned, I will record a video about twisting and strengthening the deep core. :)
Thank you so much for these exercises. Your video really helped me understand how to strengthen my core and I am already seeing a difference in my strength and waistline! I didn't know it was so easy! I do these everyday and am finally seeing a difference in the way my clothes fit and how I feel in general.
Hi! This is so awesome, I'm so happy to hear this video has been helpful for you. Keep up the great work!!
please, make a video with complete exercises session 15 to 20 breathes as recommended
Done! Have you tried this "complete workout" video yet? ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html&t Let me know what you think!
Love these exercises for my mommy tummy. Thank you!
So glad you love them! If you'd like to check out more exercises like these, we have full courses at courses.devotedmamas.com. You'll love the Postpartum: Repair course!
I like ur exercise mam
So glad to hear it!
Love your workouts. I have a prolapse is this workout good for me to do, or could you do a workout for prolapse. Thank you.
Hey Jennifer! This is a good one for prolapse, and I would recommend doing the full workout version here: ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html
I give more cues for the pelvic floor in the full workout.
And that's a great suggestion, I'll post a prolapse workout soon! Thanks for your feedback!
Kendra Fitzgerald thank you so much. Xxxx
this was a great workout! I was panting a bit after I did it.
So glad you enjoyed it Kim!
Thank you so much for the video. I have fibromyalgia. I will try these exercises. I would do the bicycle move or other Core exercises that gets you to lift you head off the floor and found that it causes me neck and shoulder pain.
You're so welcome Jenn! You can also try this video, which is the 'expanded' version of these exercises that you can follow along with: ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html
@@KendraFitzgerald thank you. I went and did the other videos and wow, I can feel my core working. If I do those workouts in your full version every day for a month, will it help shrink the stomach?
I'm so glad it's helpful Jenn! Strengthening the deep core muscles (the TVA) will act like a natural corset, so yes, it may help shrink your stomach! Practice every day and come back and let me know how it's going!
@@KendraFitzgerald thank you Kendra! I will do that. ☺
Pondering to roll a little towl under the curve between sacral and lumbar spine to shelter the back, is it ok to do so? For people with Scoliosis little angled cusions can help stabilize the spine for best benefit. Blessings and THANK YOU again
Hi Simone, You can put a roll under the lower back, however eventually you want to remove that roll once your core is strong enough. The abdominal muscles should (eventually) be strong enough to keep the spine in the natural curve. Keep working on these exercises with a roll and when you feel strong enough, make it smaller over time. Hope this helps!
I really like this! I'm 49 so it's been 21 years since my c-section. I've been doing crunches, knee lifts, long lever crunches for two years and have seen zero change in my abs. I need t lose 50 lbs and am a type one diabetic. Will this help me? Thanks!
Hi Christy! YES!! This will absolutely help you. In fact, you'll see more results from these exercises than from crunches and knee lifts. Work on strengthening your deep transverse core muscles before adding on leg lifts and external force and you will have a dynamic core that functions well for you. Also check out this other video on the abdominal canister - this is key to getting the deep core turned on. vimeo.com/271336626
I have an average diastasis recti about 2.5 fingers at belly button (widest gap). I am doing a core program now that is helping me become more aware but I feel like I need exercises to close this gap!
Hi Cathy! These are perfect exercises for closing the diastasis gap. If you'd like more info, check out my postpartum focused website www.devotedmamas.com. You'll find lots of info there, and we (my sister and I) created a virtual studio with a complete postpartum repair program. Reach out with any questions!
Cathy Rogers how is your diastasis now? I am 12 weeks pp and I still feel like my abs are just drooping so much. I have DR and nothing seems to help.
Hi, that k you so much for this video. I just tired it a d want to see if it was normal for e to have pain in the pelivc area when doing the first step?
Hi Rosita, if you have pain in the pelvic area at all, I highly recommend seeing a Pelvic Floor PT or OT who can evaluate your muscle engagement and ensure that your muscles are firing well. If you need help finding a PT in your area, let me know!
Hi Kendra! I have been struggling for years with my belly fat. When I was younger, I fell down the steps and injured my back but never received the proper treatment. However, as I started exercising and doing Pilates (in my teens and twenties...now 45-year-old) my back seemed to get better and my posture was great. I then got pregnant had an emergency c-section at the age of 29-year-old. I recovered well and was back to working out. At the age of 32-year-old, I had to have an emergent hysterectomy due to very large bleeding fibroid that became life-threatening. I recovered as well and began working out but I noticed that I slowly began to developed love handles and stubborn belly fat that just kept growing as I got older. I NEVER had to worry about my waistline. But after my hysterectomy it became a looming problem that has plagued me until today! I thought it was due to hormonal changes and because I am getting older. I have tried EVERYTHING! I always lose weight everywhere else but in my belly! I have even been doing a plank challenge that have given me NO RESULTS! I have been jumping rope...nothing is helping! Last year I injured my back attempting Pilates again and it hasn't been right since. I knew my core had to be weak but didn't know how to fix it. Even going to the chiropractors hasn't fixed it. When I would try to hold my stomach in, my lower back would start hurting immediately! After doing your excersises just one time, I really felt my ENTIRE CORE engaged! From back to front! That has never happened before! I will continue to do this workout and report back to you on my progress! Thank you so much for your work!
This is amazing Leonette! I'm so happy to hear you felt your entire core after doing it just once! Definitely check out my other videos, and I have an entire virtual studio of core-focused exercises at www.devotedmamas.com/virtualstudio. Thank you for your feedback!
Thank you for this video very insightful. I have snapping hip mostly the left side, and I am working to try and stabilise this by strengthening the transverse muscles, if the hip is still snapping sometimes when doing leg extension lifts and toe touches what do you think is the reason for. this? Is it still too weak to be doing these moves? And if so how to slowly build to get it stronger and stop the snapping so I can eventually do leg lifts and toe touches? Thank you
Hi! This is a great question. Hip snapping is generally due to misalignment in the snapping hip (the femur may not be sitting in the hip socket correctly). There are two parts to this: 1 - Try the exercises in this video to balance your hips and then strengthen them: ua-cam.com/video/2LfmVM5sbL4/v-deo.html. 2 - Keep working on your transverse abdominal connection - the more solid that connection, the better your core can stabilize and keep your hips in alignment (and thus minimize snapping). Hope that helps!
@@KendraFitzgerald thank you Kendra, that’s actually super helpful! Will try that video out and see how it gets on, thanks again :)
@@TN-pi5ru You're so welcome!
Kendra some how I found you or UA-cam found you for me (recommended).
Anyway when you say - don’t move your hips - it’s the first exercise, does that mean that the small of the back goes flat to the ground then the arch returns? Is that what it feels like when your hips move?
Hi Margaret! Yes, that's what it feels like when your hips move - the small of your back goes toward the ground and then arches again. We want to minimize that movement completely so your deep core muscles are stabilizing your spine (and thus your hips too!) Does that help?
Kendra Fitzgerald thank you for your reply! I forgot to keep returning to this video. Now I will. Thanks so much for making these helpful videos.
Margaret Gerger Hi Margaret, (this is a great video in most respects but I think Kendra is a wee bit unclear about the importance of neutral spine during the exercises. Not a criticism-it’s hard to explain without being present with someone) I’m a yoga teacher with a history of back pain. I have learned from my yoga therapy teacher that the best way to immobilise the hips and save your back is to keep your sacrum (the fused bones that form the back of your pelvis) anchored to the floor, and keep your spine neutral: i.e. your natural spinal curves in place. This means your lower back is not in contact with the floor, and you are using your lower abdominal muscles to keep it off the floor, not arched, neutral. Your focus is to keep the sacrum fixed to the floor, keep your lower abdominal muscles engaged, and see if you can move your legs without any movement of your pelvis or lower back. Maybe it would help initially to let your hands rest in your lumbar arch as you perform an alternate leg extension from that right-angled-legs position. You will notice the tendency for lower back to press into your hands as leg goes forward: Resist that! This is where you activate the muscles around your spine to hold your spinal curve steady. (Some people buy a little block that fits there, it helps maintain the lumbar arch but doesn’t let you strengthen the muscles (like an orthotic for your spine)) Practise the tiniest movements until you feel strong enough to go further. Good luck.
Hello! New sub here. I’ve watched the over and over. I just cannot get the first move to activate my core.
Hi! Thank you for subscribing! I totally get that first move can be tricky. I filmed a more detailed version of this workout - try this video and see if some of the clarification helps?
good workout, it's a little too fast for me though I could slow it down with youtube I guess.
Hi! An update, I filmed the complete workout here - it's a bit slower. Hopefully you'll enjoy it! ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html
Thanku so much I have a lot of trouble with bladder and my bowel age doesn't help Kath😀
So glad you found it helpful! I will add some workouts to the list to help with bladder issues.
Hi, will these exercises help to prevent stress incontinence? I have been doing a lot of paddle boarding, dancing , cycling, walking, barre... but none of these are really helping ❤️
I'm so glad you asked about this! Check out this video I made about the pelvic floor. There are lots of things we can do to help stress incontinence! ua-cam.com/video/daEBvoaICT0/v-deo.html
is it normal to feel literally all muscles across my mid section while squeezing my core? and i keep squeezing while breathing in & out right? should this same tightness feeling exist while doing remaining steps of exercise ?
Hi I have a Hyadel hernia, and osteoporosis of the spine, is this safe? Thank you so much, enjoy ur 12-poses video
Hi! If you're able to control your deep core muscles, it can be safe. If you're unsure, it's best to seek out professional eyes to check your form (which I also do virtually!)
@@KendraFitzgerald I’ve been doing yoga nightly for about 2 yrs now, so I’m better on my form than if I were brand new, however I would like very much to find out about how I can do virtual apt? Thank you so much.. these poses are to strengthen back muscles too? Thanx
Hi Jessica! I'm just now seeing this. Feel free to come over to devotedmamas.com and we can set up a virtual appointment!
Classical
Innocent speaking style
Thank you so much .
Great for post natal Kendra:-) How about pre natal, would you recommend all of these exercises during the whole pregnancy?
Hi! Pre-natal I would suggest just the core breathing technique. You can find the "pregnancy breath" video on my channel. Have a look and let me know what you think! You can also find out more on our website: www.devotedmamas.com
congrats for this video. please,a question,you said we can. I'm a man,never pregnancy.I had surgery for inguinal hernia to both sides and after,never before,I have diastasis recti only to one side,right abdominal oblique internal. I never was fat in my long life,62 years old,but now it looks like,only to right side.and you know it's not only esthetical trouble,but much more. are there exercises for DR only to the right side? specific for abdominal oblique internal in the right side? separation from linea alba only to the right side? thank you and congratulations. ciao
Thanks for writing in! Do you have a Physical therapist nearby who you could see? There are certainly exercises you can do for the abdominal obliques but it would be great to have someone look at your specific condition. Good luck!!
@@KendraFitzgerald thank you very much. I go on doing your exercises every day twice a day. I can't have e physical therapist,never mind. I am old and alone,it's ok. thank you,you are very kind.and congratulations truly
Tell me about the breathing , please...is it thru the nose/chest or thru belly..ty
Breathing is in through the nose and out through the mouth!
hiya love this video. I have hypertonic pelvic floor muscles I have weak gluts and weak core will strengthing my transverse muscles help to relax the pelvic floor muscles please please please reply thank you so much x
Hi Glyn! So glad you found this video helpful! A helpful hint for a too-tight pelvic floor is to focus on releasing your pelvic floor gently on your inhale, before you contract and lift the pelvic floor on the exhale (and focus more on the release than the contraction). Also check out the video I just posted on "Prenatal & Postpartum Mini Core Class", you'll get a bit more info on the pelvic floor connection to the deep transverse core muscles there. Let me know if you need more clarification!
@TheWhoDatWhoady hiya I'm getting better now this is what's helping me no1 and most importantly cut out all stimulant 100% tea coffee caffeine you need to relax and you body will never relax with caffeine inside you. stretch every day look up cpps stretches youtube. and slow down relax time out nice slow walks. get loads of sleep to good luck.
@TheWhoDatWhoady hi! I'm sorry you're having these issues. You might try breathing in child's pose with knees wide when that happens, and release and soften your pelvic floor on your inhale. See if that helps!
Hi Kendra, are these exercises safe for bladder prolapse?
Hi Zsuzsa! Great question. They can be safe for bladder prolapse, as long as you stay aware of your pelvic floor during the exercises and are sure you're not bearing down or pressing out. Let me know if you have more questions about that! I also have another channel all about perinatal exercise. :) ua-cam.com/channels/F_XOyVnSDL7C6N4jQCP7zg.html
when performing leg raises should we do the same? pull the novel in and feel that contraction?
With leg raises, you want your deep core to be turned on to stabilize the core. Let me know if you have more questions!
I know this is 3 years old, but I've only just found it. I have a pouch, I had a c-section with my son, one of 3 children and I was very overweight at the time. Will this help to tighten up my pouch? I don't particularly want to have a tummy tuck and am looking for a healthy way to get rid of it. I also had a prolapsed disc and never once did physio suggest this exercise to me.
Hi Kirsten! These exercises can certainly help! I'm in the process of filming a led-version of these exercises so you can do them all with me. Stay tuned for that one, and also check out the resources we have on our website at www.devotedmamas.com!
What is the difference between sucking in your belly and engaging your core? How to engage it consciously during the workout?
Hi Lolita! There is a difference, sucking in the belly creates a 'suction' of sorts but doesn't allow your core muscles to contract. Engaging your core recruits the deeper core muscles, the pelvic floor and the rib cage as well and feels like your muscles "hugging" in. If you'd like more info on that, check out the "mastering your core mechanics" course on my site kendrafitzgerald.com. There is a video in the free version that details this! :)
By pulling the belly button into your spine are you meaning to suck your stomach in? Or flex the abs and pull downward? Not sure if that last sentence made sense, but figured I’d ask
Great question! It's really flexing the abs and drawing the entire belly in and up. Think of making a deep bowl with your belly, from the pelvic floor all the way to the ribs. Does that help?
At 3.05 you say ‘pull the core towards the midline.’ What is the midline?
Great question! Your midline is an imaginary line that runs down the middle of the torso, dividing the body into right and left sides. So, pulling your core toward the midline would not only mean pulling it in, but also drawing right and left sides together. I hope this helps!
When I do the glute bridge by lower back really hurts..do you have any advice for this? Thanks
Hi Ese! Yes, try scooping your tailbone forward toward your knees and lengthening your lower back when you lift. You can also try not going as high in the lift - sometimes lifting too high can crunch into the lower back. Give it a try and let me know how it goes!
@@KendraFitzgerald thanks for your advice, I will try this next time :)
I dont have much fat in my body but I am having a bloated belly, so I tried these exercises . But I am facing backpain while doing this. What might be the possible reason?
Great question. Back pain is usually a sign that you're doing too much. Keep both feet flat on the floor for all of the exercises and work on bracing your deep core (keeping your spine perfectly still as you move). As your deep core gets stronger, your back won't hurt when you advance the exercises. Hope that helps!
help! when i try and engage my core i dont feel it in my core, i only feel it in my lower back. also when i try and engage my core and straighten each leg i feel my lower back and hip flexors are on fire and my hips click. i know im doing it wrong...what should i do to correct all of this
Hi Marjorie! Thanks for writing in! Lower back pain and feeling your hip flexors on fire during core work are common compensation patterns. I definitely recommend checking out the video I just posted (Prenatal & Postpartum core mini class). There are some simple tweaks in there that should help you feel this deeper in your core - and keep it out of your lower back and hip flexors.
*In terms of the hip clicking, that is often a mis-alignment of the femur in the hip socket. Try getting your deep core muscles to activate first, then move on to the leg extensions. If you still hear the clicking, try turning your extending leg toes-in or toes-out and then try the extension. Sometimes rotating your femur head can help eliminate the clicking.
Is that good for the lower belly ? That’s is my problem !!
Hi Cecilia, this is great for the lower belly! The great news is, strengthening the deep core includes lower belly strengthening, and if you want even deeper connection to the lower belly, focus on a pelvic floor lift as you exhale. :)
What if this hurts your back and you can’t feel it in your core?
Hi Kelsey! Lifting one foot and/or both feet off the floor takes a lot of core strength, and if you're feeling it in your back it's a sign that your core muscles are not strong enough yet to stabilize the core while your arms and legs are moving. But don't worry! You'll get there. Stay with the exercises with both feet on the floor and work to strengthen your deep abdominals (the transverse abs which turn on when you cough). Here is another video I recorded about training the abdominal canister, which is key to a strong core! vimeo.com/271336626
In all the exercise..when i breathe in i pull my belly botton in and when i breathe out i pull or roll my ribs towards pubic bone..(kinda feels like the pushing i did during delivery contraction)...did i understand this correct?
Hi Meena! I just saw your comment and wanted to clarify this for you. The breath is actually the opposite, on the inhale the pelvic floor releases and belly expands, and on the exhale the pelvic floor lifts in and up and the belly draws back. Check out the most recent video I posted on prenatal / postpartum core - there is a great example of the breath there. Let me know how it works out for you!
When you engage your core does it burn the lower belly fat faster?
Hi EU, It's true that increasing muscle tone can help burn more calories and engaging your core can help the appearance of the lower belly. However, overall belly fat levels are determined more by lifestyle and diet than specific core exercises. Hope that helps!
@@KendraFitzgerald thanks for your response
How would I know whether I m doing it correctly
Hi Priti! You can check out the details on how to do core work correctly and incorrectly here! ua-cam.com/video/nrHLfu_52ZI/v-deo.html
Thank you so much. Appreciate your response!!
Hi kendra my age is 28 I feel pain in my lower back plz help I did try this
Hi! If you're feeling these exercises in your lower back, stay with the exercises that keep your feet on the ground. Build up your core strength and you'll be able to advance to the exercises with your feet off. You can also try this workout! ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html
Hi dear, can these workouts helps to lose mummy tummy 5years post pregnancy?
Yes Nischala! These exercise are perfect for activating and toning the deep core muscles that become weak during pregnancy. And as I always say - once postpartum, always postpartum. :)
Oh wow I’ve never felt such a feeling in my abs ever
That's great to hear Robyn!
I have arthritis in both knees the left one is the worst one do you have any modified moves that take that into consideration.
Hi Lisa! You can do the core exercises with both feet on the floor or graduate to extending one and eventually both legs straight on the ground (rather than moving the leg in and out and aggravating your knees). The key is to make sure you feel full core connection before moving on to the next stage of leg extension. I hope that helps!
Are these safe to do if one suffers from prolapse?
Hi! Yes, some of these excercises can be done with prolapse. However with a prolapse, make sure you can fully control your deep core and pelvic floor muscles before you lift a foot off the floor. (How do you know? On your exhale your entire core - from the ribcage all the way down to your pelvis - pulls back, AND your pelvic floor lifts. There should be no 'pooching', doming or outward pressure.) Lifting both feet off the floor too soon can cause a shift in abdominal pressure and increase prolapse pressure too. Let me know if that helps, and if you need further explanation!
Hi
My lower back hurts when i do this or other crunches ☹️
Hi Fehim! Lower back pain when doing core work is typically due to compensation. When your core is not able to contract fully, either because your muscles are tired or weak, your lower back muscles will take over (and start to hurt). My suggestion is that when your back begins to hurt, go back to a simpler version of the core exercise - ie. keep your feet on the floor, pelvis and ribs neutral and focus on deep core. If you still feel your lower back, stretch and release your lower back and take a break from the exercises for a few hours to let your core muscles recover. Come back to them later and see if you can access the deep core without your back engaging. :) Let me know if this helps!
What is help with lower back pain specifically herniated disc
Yes it can certainly strengthen your core to take pressure off of your discs! You can also try the whole workout video here: ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html Just make sure, when you're doing core work - that you don't feel ANY work happening in your lower back. If you do, it's a sign to rest and reset your core engagement!
@@KendraFitzgerald ok thank u
Can these be done after a hysterectomy ?
Yes indeed! Of course, please follow your doctor's advice on healing after surgery as well.
Sorry if I sound rude but I wonder how long have you been doing these types of exercises and I don't see a waistline on you, I can see you're slim but also that it's like square upper body... I just wonder.
Hi! I'm not sure I understand the question?
Okay if you have been doing these exercises for quite some time you should have a curving waistline shape not only a flat tummy if that make sense
@@rossiealvarez9243 not necessarily. Every person's body is different based on bone structure, muscle mass and fat mass. Anatomically my ribs and hip bones are the same size, so yes, I do have a square shaped torso. But how my body (and anyone's body) functions is more important than its shape. Function is not dictated by shape.
Yes I get that part, people have told me that it you make the standing crunches always bending forward it will help to create the waistline I don't know if it's true but I'm passing on the info... I have been doing these tips you have shared and it's been working for me so far so thank you
I'm so glad the tips have been helpful! Strengthening the deep core transverse abs with bracing & breathing and the obliques with rotational exercises can certainly help accentuate a waistline, but it will only accentuate as much as a person's anatomy allows. Thank you for practicing with me and asking a great question!
Good to know I can skip crunches. They always bug my jaw and neck... even paying strict attention to form
YESS!! You can totally skip them! So glad this is helpful.
@@KendraFitzgerald Yes just lightly activating my transverse abdominis has already helped my lower back pain! Thanks!
@@daves9355 In case it's helpful, I made a full-length workout of these exercises, here! ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html
@@KendraFitzgerald I will check these out for sure! Thank you Kendra!
Great exercises, shame that the most important thing is left out... breathing. Would have loved to see this when exactly you breath. I have already 14 years a problem with my core and it became really weak. 14 fysio’s later I still have no answer. This looks really promising
Thanks for your feedback Tom! Check out the follow-up video to this one, which is a complete guided workout (including the breath): ua-cam.com/video/Q7bP2ZGpBxY/v-deo.html
Hope this is helpful!