Core Muscles exercises

Transverse Abdominis Isolation

1. Lie on the floor on your back.
2. Bend your knees and place your feet flat on the floor.
3. place the finger tips on the hip bones
4. Take a small breath in with the nose, out with the nose.
5. During the exhale sense the movement through the core, notice if
you feel a gentle cinching or contracting feeling through the lower
belly and pelvic floor.
6. As you exhale feel that the TVA is pulling inwards and the pelvic
floor is pulling gently upwards.
7. As you pull down and tighten your abdomen, aim to flatten your
back onto the floor.
8. While breathing normally, hold this tummy vacuum position for the amount of time listed below.
9. Relax and let the objects on your tummy rise for 2 to 3 seconds.
10. 3 sets of 8-12 contractions held for 5 – 20 seconds or Repeat for up to 3-5 minutes.

Hollow-Body Hold
1. Lie down flat on your back and contract the abs, pulling the belly button towards the floor. The arms and
legs should be held straight out from the body with hands and toes pointed.
2. Slowly raise shoulders and legs from the ground. The arms and head should be raised along with the
shoulders. The lower back must remain in contact with the floor.
3. The goal is to find the lowest position that you can hold the arms and legs, without them touching the floor
and without breaking lower back contact (the point at which the lower back begins to arch from the
ground).
4. Keep the abs and butt tight at all times.
5. Aim to develop your hollow body hold for 3 continuous minutes.
Arch Position Hold
laying flat on your stomach with your arms covering your ears and your feet glued together.
Simultaneously lift your head, chest and shoulders as you lift your heels up and squeeze your glutes.
Hold the arch position for between 10-60 seconds.

Side Plank Oblique Raise

1. Begin in a side plank
2. Slowly lower the hip towards the floor, stretching the side of the waist, with strength lift the hip back up,
contracting the side of the waist.
3. Keep the TVA awareness strong
4. Repeat between 5-15 reps

Arm Strengthening Exercises