Caroline Girvan - 10 Min BRACED CORE AND ABS WORKOUT at Home

This is a short yet challenging core and ab workout. We are training our core to ‘fight’ the arching of the lower back. Transverse abdominis, rectus abdominis, the oblique muscles, even the quads, hip flexors and erector spinae are all working hard within these dynamic and isometric exercises! It is extremely important to perform each movement, including the Hollow Hold to suit your ability to maintain the lower back pressed flat to mat. To familiarise yourself with how your positioning should be, carry out this simple manoeuvre. Simply lie flat on your back on a mat with legs straight out and arms by your sides. Relax your core. Bring one hand behind your back. You will feel you can fit hand under. Remove hand from under your back for a moment. Now ‘brace for impact’ as of you were about to be hit in the stomach area! There are many ways to word this, but this is the wording I tend to use! You will notice you can no longer place your hand under. Your lower back will be pushed against the mat. Try to hold this whilst maintaining a relaxed breathe. This will provide a protective ring for your vertebrae and is important to prevent injury particularly when training and lifting weight. During this workout, it is important to be aware of this. And to bring knees into chest or take a complete break if your back is lifting off mat. With the hollow movements and holds, only lower to where you can maintain correct form and lower back is protected. If preferred, simply bring...