Many of us have a large stability ball at home and have no clue what to do with it. Enjoy just 10 minutes with me and your stability and I know you and your stability ball will develop a whole new relationship together. 10 minutes of core, this video will leave you quivering, feeling like you've done your body good in 10 minutes flat!
Core work just got easier. Functional application requires us to throw away our old way of thinking and apply what actually makes sense!
Join me for a great 7 minute upright core workout that will leave you feeling stretched and core empowered!
Focus: Transversus Abdominus, Back Extensors, Obliques, Pelvic Floor and Rectus Abdominus
Almost every yoga class features at least one plank, yet very few can honestly say that they know completely what's going on in Plankasana. Most view it as a great core asana, yet few actually access their true core, and many are cheating themselves or hurting their backs by allowing their arms to do all the work.
To help you take full advantage of Plankasana, here's an overview of this widely used, but often misunderstood asana.
1. Pick your variation.
Will you be practicing on your hands or on your forearms? If you're going to be practicing on your palms, set up your hands shoulder distance apart and align the wrists under the shoulders. With your middle fingers pointing forward, press your entire hand into the floor, keeping a bit more weight in the knuckles.
From the shoulder, rotate the folds of the elbows forward, without hyper-extending the joint (they look like they're bending in the wrong direction). This is important so that you're able to shift the load down into the core and prevent the shoulders from doing all the work. Without hunching, slide the shoulder blades down your back.
If you prefer planking on your forearms, get out of the habit of clasping the hands together in a triangle shape. This puts an emphasis on the pectorals, rather than the core. By opening up the arms to a shoulder width, you again shift the load to where it belongs. Turn the palms inward or upward when practicing, rather than down into the floor. Shift the weight evenly throughout the entire forearm and you'll notice a significant increase in core power. Use a block between the palms for more core strength!
To continue reading this blog post on Plank by Hope Zvara please visit MindBodyGreen where it was posted live on April 4th 2013 (CLICK) and don't forget to watch the video and share this with your friends!
Hope in High Lunge
Core work made easy! Distinguish the difference between deep core muscles and large skeletal muscles, core work shouldn't have to feel like it's killing your nor like a crazy paced practice. Stability before mobility and from the inside out. Get detailed instruction for core work with the mini ball. Namaste
Core work made simple on your yoga mat! Join Hope for a great 20 minute practice that will get you fired up for the day, most people use hip hurting moves that leave your hip flexors screaming and in pain. Core work really can be simple and effective. Follow up your heart pumping 'all body" core class with essential hip release asanas that anyone can follow for a great start or end to your day.
Great supplement to any athlete or workout.
Hip Release, Yoga, Core, Hip Stretches, Core Asana
Sit ups are a sure fire way to damage your back, neck and hip flexors. Remember the Physical Fitness tests in school, who can throw themselves up and down on a wrestling mat the most in 60 seconds is in shape. WHAT? Who in the world is coming up with these tests? No wonder as adults we are throwing ourselves all over the room thinking and feeling like we are getting our bodies in shape. If you never do another single sit-up in your life you will be better off.
So what if you could engage in a exercise that would turn on more core power in less time and guess what, less effort? When I teach classes of any sort and especially core based classes most new-Be's feel the urgency to go fast and go really what they would call deep in the hopes of getting a better workout. And I am pretty sure I have pissed a few students off from time to time because I hold them back. And it's not the kind of holding back you are probably thinking, but rather the kind of holding back that will actually require more core power and more control.
As a teacher I see this often, other teachers and students trying to replicate moves they have seen in a magazine or others do in a class or at home. The only problem is they don't really know what they are doing, what they should be using and how to activate deep core muscle.
So today all you need is a small ball, or what some call a mini ball and take your time, go slow and focus more on stability than mobility. Think baby steps. A child will never learn to walk before he or she learns to stand and so on.
The need to want to work our core is ever present, and the misunderstanding that comes with that is greater that we realize. Our standard fitness tests in schools elude us to believe that speed and getting it done at all cost is the equivalent to a healthy body. Remember the sit-up test? Now I look back and I'm pretty sure that those sit-ups I was doing, while being held down by my partner had nothing to do with my core. Heck my gym teachers never even mentioned where my core was or what it was. I'm starting to wonder if they even knew. And then we take that mind set into our adult lives and retrain ourselves into this belief system, an uneducated one but none the less the mindset of no pain no gain, core work should involve flailing appendages and possibly even holding our breath at any one given point.
My approach to core work is slightly different where educating the student in what they are doing, why they are doing it and how to know if they are effective is the fore runners in how to approach the movement. Core work should not have to kill you and feeling something working can be as much as a good experience as it is a challenging one. So as you join me with Small Ball Heel Taps and keep in mind the pace, speed, and depth you drop your heel in this movement has nothing to do with it's effectiveness, it is all about stability before mobility then the progression of the movement.
Bracing is a concept that trumps "navel to spine". Sucking in the belly does not create stability and a stronger core. Join Hope for a quick "how to" to better understand your local layer of the core and the concept of bracing or co-contracting the core.