THE BREATH AND THE CORE
The breathe and the core are forever intertwined! SAFE AND SIMPLE core work incorporates the breath into core strengthening.
Today, I am going to combine the fabulous calming effects of a few nice long drawn in breath and the easiest 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 (increase in the inhalation phase actually 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 to force the diaphragm up and the breath out of your lungs.
PRACTICE THE BREATH AND THE CORE
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 and 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.
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.
Drop me an email at email@example.com to share your thoughts, suggest conversation topics or ask specific questions regarding this exercise.
LIVEFATANDFIT AND BE WELL!