@deborasdei3: In my 20s I would spend hours a week doing crunch variations, thinking that was the key to a tighter stomach. Mostly all I gained was neck and shoulder pain. 38 years old and 2 babies later, my core is stronger than ever from prioritizing this type of work. 🔹Here I'm using a foam roller to introduce instability. This is a more advanced variation and can be performed with the foot on the ground to modify. 🔹You can also modify by moving the leg in a smaller range of motion. The movement of the leg should never pull the pelvis out of alignment: if this happens, try moving the leg only a few inches out (clip 1) or down (clip 2) to start. 🔹The core needs to stay activated here to manage intra-abdominal pressure, offset instability, and protect the spine. For this reason I'm using an engaged core breath throughout this move. 👉🏽As the leg draws towards you (clip 1) or lifts (clip 2), exhale and engage pelvic floor and transverse abdominals from hip bones up to rib cage as though zipping up a corset. 👉🏽Inhale as the leg moves away from you (cip 1) or lowers (clip 2), but keep your low belly (TVA) activated. Notice the expansion of my side ribs, back, and chest with my inhale even though my low belly stays cinched. 🔹I typically perform 10-12 reps per side and up to 3 rounds, however form and pressure management should be prioritized over reps. Come out of this move and reset with a deep 360 degree inhale, fully releasing the transverse abdominals and pelvic floor. Perform this reset as often as needed as you build up endurance. Start with 1-2 and work up to this as you prioritize form. Form more guidance, check out my "Deep Core" highlight for tutorials or my online program where I teach these core activation methods in depth. Remember that while exercise can strengthen and tone underlying muscle, nutrition is your key to reducing body fat. If you seek help with this aspect, join my coaching program opening January 15th! PS sorry for the atrocious lighting in this one! Ahhh the joys of winter in Western NY :) #coreexercises #diastasisrectirepair #momswhoworkout

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