Accessing Your Deep Core Without Crunches FULL WORKOUT
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- Опубліковано 11 лип 2024
- This is the FULL DEEP CORE WORKOUT from the original "Accessing Your Deep Core Without Crunches" video here: • How to Access Your Dee... . This 16:38m workout completely takes you through all the exercises in a no-crunch workout. For more info on diastasis and pelvic floor recovery, see our website at www.devotedmamas.com!
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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.
#postpartum #howtogetabs #abexercise #diastasisrecti #deepcoreworkout - Навчання та стиль
Hi friends! I hope you enjoy this FULL workout based on the original deep core video. Have a great day! ⭐
I've had issues with lack of sensation in the abdomen for years. I only noticed in a way, but didn't realize until yesterday that it really was my whole abdomen. Using these exercises and hypopressives I found by another creator, along with the last few months' guidance of my PT, I'm starting to feel whole again. I know this is usually for female bodies but if anyone, including men, have this empty feeling or a lack of ability to use the inner core or breathe correctly with the pelvic floor, it really will help you too. The PT is important, but honestly these exercises could have solved the issues I've had years ago without it.
thanks to Kendra for this video. Honestly can't tell you how much this is already changing my life. Can't believe it has happened so quickly ❤️
Hi Cavin, I am so happy to hear that these exercises have been helpful. You're absolutely right, it's not just female bodies that core engagement can help. Male bodies have core muscles too! Seriously so happy that you're feeling great (and it's changing your life, that's incredible!) Nice work, and thank you for watching (and doing!)
Appreciate this! I'm here to work on my core and pelvic floor, did a few modifications for osteoporosis thanks to your other videos.
Fantastic! That's great to focus on core and pelvic floor! If you have specific questions around that let me know, it's a specialty of mine! :)
love this workout!! I've been doing the 8 min video than finally searched for this one and it's amazing!! going to do this several times a week.
OH I'm so happy to hear you've enjoyed this video and the 8-minute video as well! Keep me posted on how it's going!
I have been having issues with my left leg: Outer hip, inner thigh, inner knee since we have been isolating and working from home. I've sitting in a wrong chair? Exercising more? I have no idea, but the pain and tightness has been going on for almost two months limiting my range of motion. I am so happy I can across your channel today. This sequence helped and I have plans to check out more tomorrow. Thank you for taking the time to put all of this together.
I'm so glad it's been helpful! Isolating and working from home is doing a number on all of our bodies. ☹ Try this hip mobility and lower back release workout to see if it helps loosen / even out your hips. Let me know how you like it! ua-cam.com/video/TE10MHpJV4Q/v-deo.html
Love doing this workout💪
So glad to hear it Trisha!
Need another video like this!!!!
Got another one coming at you on Thursday! Stay tuned!!
Thank you! This was really fun
Glad you enjoyed it!
This is great - thank you so much Kendra. I really like you being there virtually to encourage me to continue and to remind me to do the exercises in the right way. I find your voice musical, soothing and encouraging. I highly recommend your exercises and your explanations. Your 12 poses are effective too and along with the neck and shoulder exercises have lessened my shoulder pain. The twist exercises on the floor did hurt my shoulders to start with but these exercises seem to be what I've been looking for all my life and I can almost hear my shoulder joints saying, 'This is just what we needed! Why did it take you so long to do this?'. I know the exercises are doing me good and freeing my muscles and joints and that is SO good. I'm sleeping much better thanks to you and not waking up in pain and that is just brilliant. Thank you again. Do you do ballet? You look as if you do. Stephanie
I'm so so happy to hear this Stephanie!! It makes my YEAR to hear that you're feeling so great! Keep up the great work! (And yep, I did ballet as a kid for about 10 years!)
@@KendraFitzgerald Thank you. I thought you had done ballet. I really wanted to continue with ballet as when I was about five, my teacher told me and my mother that I was good enough to go to ballet school - that was the end of ballet for me sadly - my mother was horrified - she equated ballet with acting and worse! Hilarious when you think about it. I ended up being a barrister but might start ballet soon with the Silver Swans - over 55s - wish I'd started a bit earlier!
I hope I do keep doing your exercises almost every day - I think I will because I feel so much better when I do and the exercises get easier every time. I'm trying to persuade my husband to do them too but he had a back operation when he was in his early thirties so I'm not sure if this is safe for him. Where are you from? I can't quite place your accent. I am English and live in the Isle of Wight. I'd just like to do something for you in return which is to make sure you and your family and friends are safe from carbon monoxide (CO). I run a charity/not for profit as a volunteer and have been lobbying about carbon monoxide for over 25 years.Please watch our one minute film about Sue who had carbon monoxide poisoning - could save your life www.co-gassafety.co.uk/one-survivors-story/ Sue is now a trustee. Thanks again, please keep safe and know you are doing a great job. Stephanie
Thank you so much Stephanie!!
Can do more follow along videos like this to access the deep core. I love how you incorporated kegels, TVA, pelvic floor exercises and deep breathing. Good length of video too. Keeps me on track with my goals
I'm so happy to hear it's helpful! More videos to come. Thank you for the feedback!
I would agree with this as I find Kendra so good with this deep core work. Definitely my favourite workout. I'm not tired of doing this one yet, but excited for more!
@@kimpercy9145 thank you!! More are definitely coming!
Excellent workout!
Glad you liked it!
This one is excellllllent2. THANKU!!!
So glad you enjoyed it!!
been using a full roll of toilet paper. it works2:) getting stronger! can't thank you enough kendra!
Thank you so much for this video Kendra! Are theses exercises safe with an inguinal hernia?
You're so welcome! Yes, and you'll just want to make sure that you're not bearing down or pressing the belly 'out' at the bottom of your exhale. Let me know if you have questions!
Thanks for this. I've found that with APT, I have to pretty much keep my abs imprinted on the inhale as well as the exhale. Would love to see a video from you specifically on APT!
Yes exactly! APT can certainly lead to using the lower back for stability so staying in touch with your abs on the inhale is key. I'll add an APT video to the list!
@@KendraFitzgerald That would be great - thank you!!!
Hi Kendra, for the exercises where you say to hold the core firm throughout (e.g. leg switches), I'm finding it hard to hold the pelvic floor tight for the whole time - the rest of my core is easier. Will this just come with practice or am I doing it wrong? Thanks so much for your content
Hi Amy, So glad you're enjoying it! The pelvic floor is kind of like a dining room light dimmer - when you are asking your body to hold a lot of tension in your core, your pelvic floor will naturally hold more tension too. So, on the leg switches, your pelvic floor will naturally hold more tension when you're exhaling the leg out (this requires more tension in the core + pelvic floor). This is also good to know that the pelvic floor should have more tension on the exhale. If you find it hard to do, it will definitely come with more practice!
Thank you for this vid. Notice now how weak my core is. First exercise is already super hard. I use my glutes I found out. Without its freaking hard... This video really helps. Hope I have succes 🤞
Fantastic! Yesss once you get those glutes to stop taking over, you'll notice your deep core gets a lot stronger, really quickly. Great work!!
I tried and tried, is to difficult. To lay in flat on the ground is not even possible. My back is to much rounded.
That whole squeeze and lift I don’t feel also
@@tomwolthuis3685 hi! try these same moves but leaning against the wall and see how that helps? That way, you'll still have the reference point of the wall behind you but not as much pressure on your back. Let me know how it goes!
Hi... me again... any chance we might see a deep core follow along... love all of your videos and do them often. Also, just a suggestion for a follow along pelvic floor relaxation and breathing
Thanks Kendra
Great suggestion. I'll add them both to the list! Thank you for watching and doing them along with me!
Hey Kendra.. are u still doing UA-cam videos… love another deep core workout soon if u have the time… I just love this one … it’s quick and effective
Hi! Yes I'm still doing videos, more coming soon. :) Thanks for your patience!
At about 0:29 you say "exhale, and the pelvic floor lifts, rib cage drops...". Is pelvic floor lifting essentially doing a kegel? If it is, I'm on the right track. If it's not... then I am at a total loss. Also, on our inhale, when we let the pelvic floor relax, are we pushing our pelvic floor out, or just letting it naturally relax? Thank you for your help!
Great question Kira! You're correct, pelvic floor lifting is essentially doing the 'lift' part of a kegel. when inhaling, let your pelvic floor naturally relax - no need to push it out. So glad you asked!
Can I do these exercises everyday or should I take rest days?
Hi Hilda! You can do these exercises every day. If your muscles get really sore with the advanced exercises you can take a rest day in between. Looking forward to hearing how it goes!
@@KendraFitzgerald thanks a lot for the advice. I’m loving it!
@@hidaromanluzon I'm so glad!
I can't access core muscles. What do I do?
Hi! Check out this new video that might be helpful - about missing links to your deep core: ua-cam.com/video/9LKko2VpI7o/v-deo.html
Hi,
It was hard to follow you because you talking fast.
Thanks for the video.
Hello! Thank you for the feedback. It might be helpful to adjust the speed of the video down, it will slow my speech down. :) Thank you for practicing with me!
@@KendraFitzgerald thank you... Good idea👍