I know you’ve heard me say this before, but I want you to move and feel better… And for me to help you get there, your STRENGTH training must be usable for life. Meaning, as you get stronger, your “ableness” should increase as well…so you can do more of what you want to do and love. And NOT think about it!
In my experience, it always comes down to this…”How you train is how you gain”…or not. So, let’s train SMART!
When it comes to our “CORE”… To do what you want to do, you don’t (or shouldn’t) have to consciously “tighten or engage your abs”…“brace or squeeze” them or (worst of all)…”use your abs!” (What the hell does that mean anyway?). It should happen automatically.
Your training should allow you to become unconsciously competent when doing “your thing”. Everything from your shoulders to knees must be coordinated and strong to work reflexively (automatically), without you having to think about it.
Get ABS that WORK! What I’m demoing for you today are two Longevity Smart Moves based on your unique body build… 🤸♂️Loosey–Goosey or 🏋️Super–Tight.
Here’s what you’ll need:
- Comfortable/clear space - Wall - Maybe a mat - Maybe a cushion or pillow for behind your neck/head.
- Block/Towel. That’s it!
What’s your body type? EXHALE/REACH like this:
🤸♂️Loosey-Goosey: LONG Sighing exhale (fogging a glass)/Reach arms straight up
🏋️Super-Tight: Pursed Lip exhale (blowing out birthday candles)/Reach arms overhead
Here’s what you’re gonna do...(Warm-Up/Daily Restoration) Practice your STACK! = Subtle Posterior Pelvic Tilt + Your Exhale... - Pelvic TUCK (Un-arch lower back) - FULL EXHALE (Specific to your build)/REACH (Specific to your build.NO NECK!) - HOLD YOUR BREATH count to 5! - FULL INHALE with that ab tension! Silently in through your nose. 📆Daily Practice:
INHALE with ab tension
EXHALE & Reach x 10 full breaths
DEAD BUG BENT LEG
- Pelvic TUCK
- EXHALE bring opposite elbow/knee across midline as close together as possible and hold position (use block/towel. SQUEEZE!)
- INHALE bring knee to chest
- EXHALE AGAIN bent leg heel touches floor
- 10-15 reps/side x 2-3rds
OH WALK-OUT HOLD - As much of each foot against the wall as possible - Knees under hips - SUBTLE TUCK of the hips (belt buckle to chin) - Arms overhead. Wider than shoulders (Keep your tuck. Don’t shrug shoulders!) - HOLD this position and breathe there (stay TUCKED!) - 5-7 breaths x 2-3rds
I LOVE using these moves on recovery days (you should have 2-3/week), or in your warm-up/cool down.
Give them a try and let me know what you think! Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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