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.

Love this progression from table top. Easy to feel intra-abdominal pressure, keep neutral spine and breathe in a 360 pattern into the inner core.

This is one of my favourite ways to feel intra-abdominal pressure. The minute you lift a hand you feel an immediate brace outward in your core once in neutral spine.