You know for DECADES now, I have demonstrated that you can exercise…dare I say train HARD…SAFELY…EFFECTIVELY…and NOT have to HURT for it!
Exercise doesn’t have to be painful…nor should it. So, today I want to discuss mobility and abdominal training specifically…because if you’re wincing every time you train one and/or the other…you just doing it WRONG.
What I see on the regular with a lot of my folks is a loss of “relative motion” between the spine, arms, and legs…meaning they’re just STIFF and TIGHT all over. And with that…the spine and the limbs move together. Thus, it’s usually the low back doing most of the work…and we don’t want that.
The other thing I see regularly, is folks moving only through their low backs and that’s equally problematic.
So, for mobility gains and “legitimately” strong abs, we need to move our arms and legs independently of our spine…your abs will work better, and there’s less impact on your low back!
With that, what I have for you today is not only a great mobility exercise…one that will improve front to back dimensions of the rib cage…but will absolutely train your abs as well…without triggering pain or flair-ups;)
Here’s what you’re gonna need:
-Clear/Comfortable/Quiet space
-Something for your head/neck
Check out my video below. 🔊 Sound ON!
Here’s what you’re gonna do:
-Lie on your side, head supported, feet together, legs SLIGHTLY apart.
-Roll forward SLIGHTLY to feel the bottom outside knee contact the ground.
-Place your hands on your thighs as demonstrated.
-Press your BOTTOM LEG and BOTTOM ARM together (3/4 out of 10 effort)
-NASAL INHALE and lift your TOP ARM diagonally
-SOFT OPEN MOUTH EXHALE and return back to starting position.
PRACTICE: 2-3 sets x 6-8 reps/SIDE.
Notice how you move and feel afterward. Your posture any different?
Practice DAILY as part of your everyday movement routine and enjoy feeling better afterward!
Dedicated to your health and longevity,
Mike
P.S. Take your movement practice to the next level! At Longevity Personal Fitness, I'll help you train smart, change the way you move, and feel good. My approach will help you feel strong, coordinated, flexible, and capable...all without wearing yourself down. START HERE TODAY with my practice for reducing tension and body fatigue.
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