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You can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199Lie on your back with your knees bent, feet on the floor, and arms lying by your sides.
Gently flatten your back down into the floor. Then imagine pedaling a bike and move your hips as if you were pedaling the bike with your hips. Your hips will always be at opposite points of the circle and are DRIVEN by your ABS. Start by pedaling your hips forward.
Your lower back should NOT be involved so focus all of your attention on the Four Points. Practice for 30-60 seconds. You can start by making relatively large movements then experiment with doing medium and then very small movements.
You can start as fast as you want to get the feeling then challenge yourself to go slower. Can you feel both sides of your Abs working equally? Now pedal your hips backwards. Be as slow and as controlled as you can, starting with big and faster movements and progressing to smaller and slower motions. Can you feel one side of your ab wall more?
If one side feels less coordinated, return to the Abdominal Progression #3 exercise and practice your less sensed side by “Reaching and Rolling” to that side.
Muscles are your primary shock absorbers and when they are smart, they protect your cartilage and joints. This is especially important when you are going descending hills or stairs as your spine goes into more relative extension or backward bending. When you walk or run your Abs should be a main mover and shock absorber for your knees, hips and spine
Practice this awareness exercise before you go out for a walk or a run.
1. As your foot leaves the ground your pelvis moves up towards your shoulder, so you don’t trip on your foot. Thankyou Abs!
Place your hands on the top of your pelvis. Focus your attention on the up and down movement as your leg swings through the air. This is a subtle but important motion that enables your foot to clear the ground. You can do this while walking at slow or medium speed. As your R foot swings, your R pelvis goes up then as your L foot swings your L pelvis goes up. Walk around a bit to feel your pelvis elevate on same side of the leg that is swinging
2. Clean your mental slate and focus now on what happens to your pelvis as your foot hits the ground. Keep your hands on the top of your pelvis and feel this up/down motion continue. As one foot lands, that side of your pelvis goes up then as your other foot lands, that side of pelvis goes up. You can do this while walking at slow or medium speed. Feel one side of your pelvis elevate as the same side foot hits the floor then the other half of the pelvis moves up as the other foot lands on the ground. Maybe you can notice that this is not a pure teeter totter motion, which brings us to the last part.
3. Do another mental re-set and now you will be walking in super slow motion. Keep your hands on the top of your pelvis and now focus your attention on the front to back movement of your hands. This is similar to the “tick tock” exercise where your hand was in the shape of a water pistol and placed on your breastbone to tell you how your ribcage rotates as your arms swing. This is the same idea but now your legs are swinging turning your pelvis. You can perhaps think about your pant zipper faces towards the front foot. As you land on your R foot, your R hand goes back and your L hand moves forward. Then as your L foot lands on the ground, your L hand goes back and your R hand moves forward. Your pelvis always orients towards the front foot. This is exactly what you did in level one application section for the ITBand release, but now you are moving forward
Putting all 3 together: as your foot starts to land on the ground your pelvis moves up and turns in that direction to help you absorb the load of your body weight and gravity. The hip ball goes into the socket and the socket is pulled atop the ball. Then your glute drives you over to the other side. As you cycle through this load/explode pattern, your ab supports your pelvis from the top as they orchestrate a slight Figure 8 action on alternating sides. Your pelvis goes up on the swinging leg so you don’t trip, then it turns towards that side at the same time the pelvis goes up more as your leg accepts the load like a shock absorber.
This ab action is the exact same as what you practice in the ab bikes! This is very advanced and subtle but if you can start to feel your pelvis move in an infinity or figure 8 pattern as you walk it will have huge benefits for your knees, hips and spine, especially when going down hills or stairs
