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How To Connect Your Breath With Core Exercises

How To Connect Your Breath With Core Exercises

If you have been around powerlifting or have a pelvic floor issue, you may have heard about connecting your breath with core exercises. Once you have mastered the foundational aspect, you may apply it to any exercise you do whether at home or at the gym.

Here are four examples of common exercises and how to breathe for a happy core.

Bicep Curls

  1. Find your base and hold the weights down at your hips.
  2. Inhale deep and allow your diaphragm to move down and your pelvic floor to relax.
  3. Engage your deep abs and pelvic floor as you start to exhale.
  4. Lift the weights up to your shoulder while keeping your elbows to your side.
  5. Straighten arms back to starting positions.
  6. Take another deep breath in while resting with your arms to your sides.
  7. The exhale should last the entire time your arms are moving and the inhale occurs while you rest.

Shoulder Presses

  1. Find your base and hold the weights down at your hips.
  2. Inhale deep and allow your diaphragm to move down and your pelvic floor to relax.
  3. Engage your deep abs and pelvic floor as you start to exhale.
  4. Lift the weights up to your shoulder while keeping your elbows to your side.
  5. Straighten arms up towards the ceiling.
  6. Pause at the top while you take another deep breath in and relax your core/pelvic floor.
  7. Engage and exhale as you move your arms back down to starting position.

Tricep Kickbacks

  1. With your feet shoulder-width apart, slightly bend your knees and lean forward from the hips.
  2. Hold the weights to your chest and inhale deep allowing your diaphragm to move down and your pelvic floor to relax.
  3. Engage your deep abs and pelvic floor as you start to exhale.
  4. Straighten your arms backward while breathing out.
  5. Bend arms bringing the weight back to your chest.
  6. Pause as you take another deep breath in and relax your core/pelvic floor.
  7. Engage and exhale as you repeat the previous motion.

Squats

  1. Stand with your feet shoulder-width apart.
  2. Inhale deep and allow your diaphragm to move down and your pelvic floor to relax.
  3. Engage your deep abs and pelvic floor as you start to exhale.
  4. Continue to engage your muscles and exhale as you squat down a safe distance and return to standing.
  5. Pause at the top while you take another deep breath in and relax your core/pelvic floor.

 

Looking for more videos on core exercises? Check out this YouTube Playlist.

AUTHOR
Justine Calderwood

The Healing Spot Physical Therapy

"We help women overcome pelvic floor issues, heal from chronic pain, and have healthy pregnancies with a complete Postpartum recovery so they can get back to the active lifestyle they enjoy."
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