L1 | Pelvic Floor and TA (4-point)

L1 | Pelvic Floor and TA (4-point)

INSTRUCTION VIDEO

This teaches you how to find neutral spine, activate your deep abdominal muscles in 4 point kneeling in preparation for more difficult core exercises


Instructions

In 4 Point your knees should be directly under your hips and hands directly under your shoulders. Set your shoulders by pushing the floor away from you so that your shoulder blades slide around the side of your rib cage. Find neutral spine: by tilting your pelvis forwards and backwards or curving and arching your lower back. Neutral spine is the position halfway between these two movements. (There should be a gentle inwards curve in your lower back when in neutral.) Activate your Pelvic floor ('weeing' muscles): As you breathe out gently draw your pelvic floor IN and UP (the same action as trying to stop yourself from passing urine). Don't tighten so much that your abdominals stop you from breathing properly. As you breathe in again relax the pelvic floor muscles and the abdominal muscles will relax. Remember your deep abdominal contraction should only be 30% of your 100% activation - your deep core is a stability muscle so needs to work at low levels all day!

Special Notes
Once you have mastered the pelvic floor exercise you can then trying 'stiffening' or bracing the abdominals with a quick breath out to activate the external obliques. See the 'correct core bracing' video to learn more

PROGRESSION LEVELS