ABS and NO ACHES!

Training our abs shouldn’t hurt. And I’m talking about our back, shoulders, neck… you name it. So, if you're like me, and you’re tired of wincing in pain every time you “think” you are training your abs…then this newsletter is for YOU! 🫵 

The most common thing I see when ab training is the painful lack of “mobility”…aka, RELATIVE MOTION between our torso and limbs.

Plain and simple…relative motion occurs when our torso moves in one direction while our limbs move in the apparent opposite direction. That’s a good thing:)

In my experience, most compensation commonly occurs between our lower rib cage and lumbar junction…when it comes to training our abs.

But the good news is that NOT all ab exercises have to hurt!

Today, I have an exercise for you that will work your abs WITHOUT triggering painful flair-ups.

Enough with the mumbo-jumbo. Let’s check it out:)

🔑 PRO TIP: Before moving on with today’s strategy, train this version for approximately 2-4 weeks FIRST: https://www.longevitypersonalfitnessnj.com/post/abs-no-pain 

Feel good about it…be confident in your technique…and once you’ve achieved BOSS status…try today’s SMART PROGRESSION.

Here's what you’re gonna need:

-Clear/Comfortable/Quiet space

-Something for your head/neck

-Exercise Ball (55 centimeters)

Check out my video below. Sound ON!  🔊 

🫁 Breathing:

-Start with a QUIET/SLOW NASAL INHALE

-OPEN MOUTH SIGHING SOFT EXHALE

Here’s what you’re gonna do as DEMONSTRATED:

-Lie on your back, WEIGHT BEARING on four points:

✔️2 Boney back points 

✔️Between your shoulder blades

-Foot insteps touch gently. Knees bent and comfortably apart.

-Place the exercise ball between your thighs and hands

-Apply GENTLE pressure (2/3 out of 10) to the ball

The MOVE:

-Start with an open mouth sighing exhale to help you feel grounded

-Quietly/slowly inhale in place

-Mouth exhale and SUBTLY shift your weight to one side

-Nose inhale and hold position (4-5 count)

-Mouth exhale, shift your weight to the other side 

DAILY PRACTICE: 2-3 rounds x 6-8 reps/side

Notice how your lower back feels afterward. Any pain? Can you feel your abs working?

💡 REMEMBER…REAL CHANGE requires an investment of our time, effort, and consistency in doing what’s necessary…not just what’s appealing. And as we get older, we want to train SMARTER, not harder. ;)

Questions? Comments? I am always happy to help. I’m here for you!

Dedicated to your health and longevity,

Mike

P.S. Take your movement practice to the next level! At Longevity Personal Fitness, my approach will help you train smart, change the way you move, and feel good...all without wearing you down.

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