Andrea put this together for me after our interview (it’s in my MI series for December) – and she so sweetly wrote it all down for you! If you go to her page, she’ll have the program all ready for you for free…
We did a few different exercises in this interview with Rori.
Deep Belly Breathing
The first exercise was a breathing exercise, i asked you to completely release your belly and ~breathe~ into the bottom of the belly.
This expands your
lungs and diaphragm, allowing better oxygen absorption and lowers your stress levels, which lowers cortisol levels that are directly related to belly fat-storage. In other words, less stress = less belly fat.
Deep breathing is the best thing to do to heal your body and relax your mind.
Core Awareness Exercises
And then the next 2 exercises were ‘core awareness’ exercises.
In this exercise, we contracted a few of the muscles of the abdominal wall to begin the stages of Core Awareness and bringing your core to life. This is what improves posture and speeds up your metabolism. And it’s great to do right before you walk up and approach a man.
Remember that there are many muscles in the abdominal wall, and your core is made up of ALL of these muscles, plus muscles in the back and even the pelvis. To LIVE in full Core Awareness, you are aware of ALL of these muscles being energetically contracted at the SAME time.
It takes years of practice, but you can start with these exercises you learned in this interview:
–> 1. “Belly Button String” Exercise – Draw the belly button in toward the spine like there’s a string attached to the back of the belly button, and then tie that string around the spine so it stays contracted and secure.
This is about bringing in awareness to these finely-tuned muscles.
Do Not Suck In Your Breath! If your breath stops, then YOU stop.
With practice, the breath will expand more and more around this ‘lock’ that you are creating with this exercise, and the breath will fuel the fire in your core. Just like a candle needs oxygen or it dies, your core needs your breath to keep the energetic fire going.
–> 2. “Lower Wall Of Abs” – The next Core Awareness exercise was for the lower abdominal wall. Lengthen the lower abs by extending the tailbone towards your heals. This flattens the front part of the lower abdominal wall, imagine it flattening out like a brick wall.
You should feel like there is a very secure, stable “bowl” of energy supporting your internal organs, your spine, lower back, and pelvis.
Now, here’s the last thing that gave Rori the total picture — relax the butt cheeks.
Feel much better that way, doesn’t it?
Once you have that energetic awareness and muscular contraction of these 2 exercises together, you’ve pretty much engaged the entire part of the lower core.
If you want to go further, you can bring awareness to the first ‘root lock’ in yoga. The root lock is also known as the Kegel muscle, lift this up like you are stopping the flow of urine.
Now, you’ve got a completely energized lower core
*** Note: During the first breathing exercise (or any breathing exercise) do NOT practice your Core Awareness exercise. Only do the breathing exercise OR the Core Awareness exercise at a time.
When you practice these exercises, you will feel something start to happen.
I love Andrea, I know the interview she did with me is incredibly helpful to you because it was for me!…please let me know how these simple exercises work for you…I’m very experienced with Pilates now, and I as we were talking, I thought Andrea’s way of experiencing the correct way to do these – especially the belly-button-string thing and the whole idea of letting your butt go free…were terrific. You can find Andrea and get her free newsletters and videos…and see her personal transformation on her site – and get something she cooked up for us specially at : amazingbodynow.com/Rori