Lets begin with the walls, your abdominal walls that is! It is time to find and connect with your deep core muscles. This includes all muscles found between your ribs and just above your knees! The following exercise is known as abdominal bracing and should be performed before any physical activity that involves the core…so everything actually. Stand tall (imagine that there is a string attached to the top of your head and you are being gently pulled towards the ceiling and out of your hips.

Lower your shoulders away from your ears. Place one hand over your navel and let your belly go like an uncle at a buffet! Without lifting your shoulders, inhale through your nose, allowing your belly to slightly rise. Exhale slowing like you are blowing up a giant balloon. Imagine there is another string attached behind your belly button and as you exhale your navel is being drawn towards your spine. This is necessary to activate the muscles that were used in labor and delivery. Try to think of the core, not as the front or sides of you but as girdle that wraps all the way around you. Engaging your natural girdle throughout the day ensures that you won't have to go out and buy one!

Once you have connected with your core you are ready to move on to safe and effective movements. You didn't think I would forget the exercises did you?

Pelvic Tilt: Lie on our back with your knees bent, feet on the floor about hip distance apart. Place one or both hands gently on top of your belly button (so that you can see how strong you are!). Exhale as if blowing up a balloon as you allow your back to naturally fall to the floor, and simultaneously bend your pelvis up slightly. (Hey, exactly like trying to zip up those too-tight jeans from the 80's). Think about closing the distance between your hips and your ribs. Inhale and release to start position. Work up to 20 reps.

Hip Bridge: Lie on the floor, with your knees bent, feet on floor shoulder width apart and hands relaxed at your sides with the palms facing upwards. Inhale, exhale and slowly lift your hips up as high as you can,pushing through your heels and allowing the weight of the body to be felt evenly across the upper back. Hold for a 3 count. ( If you feel the back of your legs taking over, pause stretch out the leg and begin again). Work up to 10 reps.

Wall Push Up: FUN FACT the push up was originally designed for the core. Woo Hoo! For many reasons it is the exercise I want my clients, friends and family to master…because it is the coolest on so many levels…except if you have a diastasis or you are not yet able to brace your abdominals while performing one. That is where the wall push up comes in. Stand facing a wall at arms length away. Place both hands on the wall with thumbs in line with the outer line of your shoulder. Inhale and you lower your body in a straight line towards the wall as close as you can go, pause, exhale and then push yourself back to standing, maintain a braced abdominal throughout the movement.

Total Body Extension is a fabulous way to get your cardio on, functionally train your core and get yourself out of your hips! Stand with feet shoulder width apart, bend down with your chest high as if you are about to sit in a chair and touch the floor between your legs, immediately stand up and reach your hands as far away from your body as you can ( I want you to feel as if someone is pulling you to the ceiling), your heels should be off the floor. As quickly as you can, bend your knees and repeat. This is a safe and effective alternative to jumping, running or any plyometric. You will get to fix the walls without damaging the floor…