THE BREATH AND THE CORE – POWERFUL WHEN COMBINED
The breath and the core – powerful when combined. SAFE AND SIMPLE core work, incorporates the breath into core strengthening.
Learn to combine the fabulous calming effects of a few nice, long, drawn in breaths and the simplest way to find and strengthen your core abdominal muscles. All of this, WITHOUT EVEN HAVING TO MOVE FROM WHERE YOU ARE RIGHT NOW!!
Strengthening your abdominal muscles protects your back! This is vital for all of us, young or aging. Practical fitness depends on a strong core.
A SIMPLE PROCESS
This is a very simple process, so simple you can even practice this exercise while at work!!!
1. Take some long calming breaths. Inhale for at least 5 seconds, hold for 5 seconds and exhale for 5 seconds. Next, work to increase the length of each phase to 10 seconds (increasing the inhalation phase exercises your lungs).
2. When you have mastered at least 5 seconds, 5 seconds and 5 seconds, then you can work consciously to draw in your abdominal muscles, as you exhale and push the air out of your lungs. This motion actually pushes your diaphragm up to force the breath out of your lungs and moves your belly button towards your spine, slowly and evenly, as you exhale. The inhale fills the lungs, the hold gives you time to calm, the exhale draws your abdominal muscles towards your spine.
3. Work over time, to increase the exhale, slowly controlling the motion, to gain better control of your abdomen. The longer the exhale, the more you are CRUNCHING your abdominal muscles together. This forces the diaphragm up and the breath out of your lungs.
THE BREATH AND THE CORE – POWERFUL WHEN COMBINED, TAKES PRACTICE
YOU CAN PRACTICE THIS EXERCISE ANYWHERE, EVEN IN YOUR BED! The benefits are threefold.
The breath and the core are joined by nature. The natural process of breathing needs only to be a little exaggerated.
By doing so, first you are calming yourself. Secondly, you are finding/strengthening your core abdominal muscles. Lastly, this will allow you to call on those core abdominal muscles, in order to protect your back. The breath and the core – powerful when combined, will be followed up by a post on core strengthening at another time.
You can also find complete Head-to-toe stretch instructions here. The first in the series Part 1 – A Head-to-toe Stretch will start you off.
LIVE FAT AND FIT AND BE WELL!