CORE Training & Relaxation Level 1

Equipment: 36 inch Regular Foam Roller

1. Left & Right Swing: Swing the body to the right and then to the left. 
2. Pelvis Forward & Backward: Square your pelvis. Move the pelvis forward and then sew it backward. Hold it in neutral.
3. Stretch & Reach:  On the mat, reach with your arm to opposite leg and switch.
4. Floating:  Imagine you are floating in water with both legs stretched out on the mat. Pick up the hands just above the mat and hold.
5. Float & Balance: With both legs in tabletop position, pick up one hand at the time and hold. Use your core to stabilize.

In order to get abs of steel, we first need to understand what comprises “abs”.

There are four abdominals layers:

1. Rectus Abdominis
2. External Oblique
3. Internal Oblique
4. Transversus Abdominis.

The best way to flatten your abs is to start focus on the Transverse Abdominis, which lies the deepest along the natural abdominal belt. This is the part of the abs that will give us a flat shape.

It’s located between the bottom of the ribs, pelvis and pubis.

Because of its attachment to the diaphragm, we can stimulate the Transverse Abdominis using our breathing through an exaggerated exhalation. In addition, we can strengthen the Transverse Abdominis by “squeezing it as a lemon”, “tighten it as a rock”, or “narrowing it”. The more we activate it, the more the Internal Oblique -the next deepest abdominal muscles – will be stimulated as well.

Here is a simple breathing exercise that anyone can do to work out the Transverse Abdominis.

• Lie on your back in “Supine” position with legs straight adducted together reaching out, arms resting by side.
• Place a beach towel behind the lower back for keeping the lower back in neutral.
• Elongate the spine and stretch out the legs.
• Inhale, take a deep breath. Exhale, tighted the abs in.
• Repeat 20 times

If you are interested in learning more about strengthening your core and flattening your belly, contact us! We teach locally at our Newton, MA studio or via Zoom!  E-mail: info@maracoreconditioning.com

So, what is the CORE?

Every time we move, some muscles hold us steady while the others move our body. The ability of the body to coordinate and integrate our movements and reactions is the CORE. Your CORE allows you to multi-task actions without falling on your face.

When you are walking your dog and it spots a cat and suddenly pulls the leash out of your hand and you succeed to keep your balance and take back control, you should thank your CORE.

When you lift your 20 lb. baby effortlessly or ride a bike for 23 miles pain-free, thank your CORE.

The CORE muscles help us with:

• Better posture
• Better balance
• More efficient & elegant body movements
• Less risk of injury

Thank your CORE and strengthen it with Pilates & GYROTONIC® Method.  Interested in trying a class? Contact us! We teach locally at our Newton, MA studio or via Zoom!  Phone: 617-852-6785 E-mail: info@maracoreconditioning.com.