Have more questions?
See our FAQsYou can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300To get access to the advanced Level 2 courses, you'll need to work through Level 1 first.
You can get access to Level 1 separately to start your healing journey, or get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $175Purchase Level 1 + Level 2 Bundle - $300Abdominal Progression Part One: “Four Points”
Lie on your back with your knees bent and feet/knees hip width distance apart. You can use a flat pillow to keep your face parallel to the ceiling, if needed.
Place your hands on your midsection with thumbs on the bottom of your front ribcage and your fingertips on the prominent front pelvic bones.
Breathe into your lower belly, imagine inflating a balloon between these 4 points. Exhale and flatten your belly while you flatten your back. Feel those 4 points move towards each other, like a very small and subtle crunch or sit up. Relax your abdominals to a count of 4.
Repeat this focusing on the soft tissues of your belly pulling inwards. Place your hands in middle of your abdomen and as you inhale into your belly, feel your belly rise. Exhale and tilt your pelvic bowl backwards: your pubic bone moves towards your breastbone. Feel your belly pull flat. Once you can sense your abs contracting without pooching, release the contraction as slowly as possible.
You can repeat this exercise as much as you would like.
Abdominal Progression #1: Application
Some ideas to incorporate your smart Abs into daily life:
1.Whenever you are doing any type of core strengthening, make sure your belly is pulling in to connect your 4 points. Any pooching means you aren’t using your deep abs.
2. In the gym, when doing activities like triceps pull downs, feel your 4 points stay in relationship to each other. I imagine a magnetic attraction between all of the points. You should feel your abs working as much as your triceps. With something like assisted pull ups, I see this a lot: if you lose connectivity between the points, you are endangering your back.
3. With everyday movements like reaching overhead into a cupboard, keep a light awareness of these points. They can move but if they break away from each other, you’ll be taxing your spine.
4. Don't let your Four Points collapse on each other.
Abdominal Progression Part One: “Four Points”
Lie on your back with your knees bent and feet/knees hip width distance apart. You can use a flat pillow to keep your face parallel to the ceiling, if needed.
Place your hands on your midsection with thumbs on the bottom of your front ribcage and your fingertips on the prominent front pelvic bones.
Breathe into your lower belly, imagine inflating a balloon between these 4 points. Exhale and flatten your belly while you flatten your back. Feel those 4 points move towards each other, like a very small and subtle crunch or sit up. Relax your abdominals to a count of 4.
Repeat this focusing on the soft tissues of your belly pulling inwards. Place your hands in middle of your abdomen and as you inhale into your belly, feel your belly rise. Exhale and tilt your pelvic bowl backwards: your pubic bone moves towards your breastbone. Feel your belly pull flat. Once you can sense your abs contracting without pooching, release the contraction as slowly as possible.
You can repeat this exercise as much as you would like.
