Hello and welcome everyone to another edition of Fey Fitness! In this video we are exploring a beginner level core exercise that you can use with resistance bands or a Pilates reformer.
Why Do a Core Work with Bands?
- By tensing your core muscles you keep the back in proper position to protect it during abdominal exercise. So basically, you are working your abs while keeping the back safe.
- Performing this movement helps correct the pelvic tilt seen in people who sit for long periods of time.
- Lumbo-hip-pelvic stabilizer muscles are also engaged to strengthen the hips and protect the back.
- Motor control is also increased in the body. This means that your body moves more smoothly and effectively when asked to perform movements, such as lifting weights, rearranging furniture in the living room, or getting in and out of bed.
- Work multiple areas of the core at once. This move target the rectus abdominis, the transverse abdominis and hip flexors at the same time- so you get more accomplished during your workout.
- Improve your balance. You all know by now that I love exercises that increase balance, because it is so useful in our everyday lives. From simple tasks like getting out of bed in the morning, to walking down stairs, better balance means a better quality of life.
- The hip adductors and quadriceps will get a slight workout from this exercise, which will make them stronger for activities like running, walking or getting out of chairs.
- CORE STRENGTH! CORE STRENGTH! CORE STRENGTH! A strong core also helps us with the rest of our fitness lives. A well-conditioned core helps keep us steady and our posture safe during weighted squats, during an Arnold Press, or when performing back exercises.
How to Perform Core Work with Bands:
- Lay down on your back with your shoulders rolled back and your shoulder blades firmly planted on the ground beneath you.
- Move your hips into either neutral or imprint, depending on what feels best for you.
- Knit the ribs down and inward to engage your deep core muscles.
- When you are ready, bring both legs up into table top and place the resistance bands (or Pilates straps) around your thighs between knee and hip height.
- Slowly extend your legs to the center of the room, or perform a straight leg lower and lift.
- Moving just as slow, return the starting position.
- Continue moving in this manner for 12-15 reps and for 3 sets total.
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