Want to build core strength while watching TV?
1. Get off the flipping sofa!
Seriously. If you're tucked up on your sofa, all slouchy slouchy, pelvis tucked- shoulders rounded - Lady, that is probably the worst thing you are doing for your core right now.
So get off the sofa and onto the floor.
2) Now you're on the floor, I don't care how you sit - in fact the more you change positions the better - just be sure to;
✓ sit tall; spine straight,
✓shoulders relaxed and down - as if you're tucking your shoulder blades into your back pockets.
✓ keep your chest & rib cage down
✓ BREATHE. I mean actually breathe. Practice inhaling and drawing the breath throughout your ENTIRE rib cage; front to BACK and SIDE to side. Exhale & relax. Feel the muscles between your ribs expand on each inhale. (for more on breathing, head to this blog post).
3) Good. Now you're on the floor, sitting with better posture, breathing fully - all I want you to do next is RELAX!
As soon as someone mentions core strength we tend to go 'hupppp' and suck our bellies in. Soften the belly, let it all hang out, and relax the pelvic floor (sit with soles of your feet together, knees flopped out to each side to help with this). Keeping some tension in your core is great when lifting, doing impact exercise, sneezing, coughing, giving birth (!) etc but NOT when you're just chilling out. That's when you want to give those tummy muscles a break. Muscles that are over used and held tight all the time are just as likely to be weak as muscles that are not used enough. And a weakened core can = low back pain, diastasis, poochy tum, constipation, incontinence, prolapse etc. So ...
1) get off the couch 2) b-r-e-a-t-h-e 3) relax.
Now enjoy your TV show
Health & Happiness,
Heather
PS find out more about the Core Strength for Mums online course here!
6 weeks of online classes and follow up emails dedicated to rebuilding your core, no matter how old your kids are.
