5 Minute CORE AB Activation Warm Up (Before ANY Workout!) скачать в хорошем качестве

5 Minute CORE AB Activation Warm Up (Before ANY Workout!)

5 Minute AB Activation Warm Up **Do this workout before any of our longer workouts to get your core warmed up and ready** Skip the Intro: 00:00 Intro 1:18 Activation Outro: 6:19 3 Ab Activation Movements For An Easy Ab Warmup Routine Before you get started with any ab exercises, it is important to warm up the abs to ensure that you are performing safe abdominal exercises. This helps to prevent muscle strain or over stretching “cold” muscles. These simple abdominal exercises are meant to be used as a warmup to help you connect with your body and the muscles of the core and become aware of what ab activation should feel like. Holding these positions will teach you bodily cues to help you prevent injury as you continue on in future workouts and can help you utilize tools to ensure that you have proper form and technique in all workout movements. Deep Belly Breathes Lie on your back with your feet into the floor, body relaxed, one hand on your chest and the other hand resting on your belly. Take a deep inhale and feel as your belly pulls into your spine and the abs contract. Hold your breath for 1-2 seconds at the top of your inhale and then slowly exhale, pushing the air out from your core. You should be able to feel the hand on your belly lift, as the muscles of your core expand and press outwards. This inward contraction of the core muscles is the “vacuum” in which you want to create and maintain while performing all ab exercises. While you don’t want to hold your breath,—in fact, you want to take long, slow breaths during any abdominal exercise—you do want to hold on to this contraction. This vacuum holds the abdominal muscles to the spine, helping protect it during each exercise. Pelvic Tilts In the same position as the belly breaths, allow your core to relax and your back arch from the floor. This is your resting or starting position. On your next inhale, rock the pelvis upwards, pressing the small of your back into the mat. Hold for 1-2 seconds and, as you exhale, release the contraction of the abs and pelvis, returning to the resting position. Dead Bugs Now that you have learned how to engage the muscles of the core and breathe deeply to maintain the contraction, put it together into this activation exercise. Lie on the floor, with knees at a tabletop position, arms raised directly above your chest. Tilt the pelvis upwards until your press the lower back into the mat. Taking a deep breath, blow out the air from your lungs while still holding onto that vacuum. Then, extend your opposite arm and leg, trying to find the lowest point that you can while still maintaining that engagement. Slowly lift both arm and leg to center and repeat on the other side. Once you have finished your workout, you’re ready to tackle this 15 minute dumbbell ab workout. We recommend using a light set of dumbbells, approximately 2-5lbs, to allow you to focus on activation of the muscles and prevent any injury. Find other workouts by subscribing to our YouTube channel for 15-minute and 30-minute home workout options, including a variety of bodyweight and equipment options, with modifications and challenges for all levels of fitness. For more workouts with dumbbells, check out our full channel page for more at home workouts. For more at home workouts & healthy living tips, visit: https://www.swiftfit.net **FOLLOW US ON SOCIAL MEDIA**: ✔ Instagram -   / swiftwellness   ✔ Tiktok -   / swiftwellness   ✔ Facebook -   / swiftwellness   ✔ Blog - https://www.swiftfit.net Outfit Details: WORKOUT TOP: https://bit.ly/3lX8UMC WORKOUT LEGGINGS: https://bit.ly/2IppK9n YOGA MAT: https://bit.ly/33SffTu **CHECK OUT OUR AMAZON STORE FOR WORKOUT GEAR & EQUIPMENT**: www.amazon.com/shop/influencer-5483fa39 *These links are affiliate links. As an Amazon affiliate, I earn a small commission when you shop through this links, allowing me to continue to make this content for you!*