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Core Training Phase 1 VIP

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Breathing All 4s Repositioning
This is a great exercise to help get your abdominals to activate by placing the ribcage in a correct position. Hold this position for 6 deep breaths. Push the wrists into the floor and drive the bra strap or chest bone into the ceiling as you exhale! Maintain the ribcage position as you inhale and continue to drive the wrists and chest bones apart on the exhalation.

Heel Bridge With Double Arm Reach

We progress the diaphragm and pelvic floor integration further now by adding the stimulus also from the bottom up by contracting the hamstrings now also and pulling the pelvic under further as we exhale.

Ensure both shoulder blades leave the floor but the neck stays in contact with the floor at all times.

Hold for 6 deep breaths on each side.

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