Core Stability

Core Press Out (Pallof Press)

KEY POINTS

Set a cable or band to chest height.

Stand a couple feet away from the cable or band.

Stand with your feet directly under your hip bones.

Align your rib cage directly over your pelvis.

Press the cable or band directly out in front of you.

DO NOT allow the band to pull your body into a rotation. Can you feel your abdominals engaging to resist the rotation?

Hold for 5 seconds.

Breathe easily through your nose. Keep your shoulders, neck and jaw relaxed.

Repeat for 5 - 10 repetitions.


Lying Limb Reach 1

KEY POINTS

Set your rib cage with an exhale. Feel the weight of your mid-back against the floor

If you are holding a yoga block, press strongly into the yoga block with your palms, particularly with the pinky finger edge of your palm. If you do not have a yoga block you can simply mimic this action with an imaginary yoga block.

Keep your ribs down and your back against the floor as you reach your arms overhead.

Pause in the extended position for several breaths.


Lying Yoga Block Pull Over

Anchor the back of your ribcage into the floor.

Squeeze a yoga block between your forearms.

Rotate your shoulders so that your palms orient in the direction of your head.

Keep elbows in line with your wrists. DO NOT let your elbows move wider and outside of your wrists.

Pause in the extended position and breathe easily for several breaths.

Repeat for 5 rounds.

To make this movement more challenging, progress to the Lying Dumbbell Pullover.