We live life in a 360 degree pattern called the transverse plane. We must train spinal stability, intra-abdominal pressure and proper breathing mechanics in this plane to truly be resilient to injury and build functional capacity.
It can be tricky to truly appreciate pelvic floor relaxation and contraction. This exercise is perfect for that. Add a level of difficulty if you are ready by adding in one arm lifted straight out in front of you while breathing into the ball.
This is one of my favourite @BIRTHFIT #functionalprogressions It is one of teh best reintroductions to hinging/deadlifting postpartum or after an injury. It increases core stability which leads directly to pelvic stability. It also is a less threatening introduciton to a promary movement pattern that a lot of people believe has caused their injury. Many people are told to squat aftera hinge injury and then never retrain the hinge - which in life we are required to do a lot. It's also great for scapular/shoulder stability after a shoulder injury.
"Armpits of Power" is brought to you by @heartandbonesyoga
This is not a side plnak. It is a modified version that requires us to move from hip flexion to extension.
Its not that I hate the abdominal crunch, I just know that it strengthens our rectus abdominis or our "6-pack" muscle only and does not train our inner core. The part of the core that is responsible for spinal stability. The ab crunch will also unevenly distribute intra-abdominal pressure to areas of weakness such as, pelvic floor muscles and organs, diastasis recti and discs. This increases the risk of injury or further injury to these areas. To me the risk isn't worth the reward - that isn't there..... How many abdominal crunches have you done in your lifetime? Do you have a 6 pack? Ya, me neither. The abdominal crunch is antiquated, its outdated. We know more now so, let's move on from the old school 80's workouts, shall we?