Instructions:
1. Prone position with the elbows below the shoulders and forearms are flat, thumbs up.
2. Focus on 2-3 fingers below the navel, activate by engaging the lower core closer to the spine.
3. As the lower core weakens you will notice tensions arising in the body. Keep focusing on the integrity of your spine with lower core activation
abs
1 knee to chest
1. Lying on the floor, shoulder blades pinching together to open the chest. Natural curve of the lower back.
2. Focus on 2-3 fingers below the navel, activate by engaging the lower core closer to the spine.
3. Do not allow the navel to push out
4. Raise and hold 1 foot, about 1 inch off of the floor. Exhale as you pull the opposite knee to chest.
5. This exercise is about the QUALITY of each repetition
2 Knees to Chest
Instructions:
1.Lying on the floor, shoulder blades pinching together to open the chest. Natural curve of the lower back.
2. Focus on 2-3 fingers below the navel, activate by engaging the lower core closer to the spine.
3. Do not allow the navel to push out
4. This exercise is about the QUALITY of each repetition
Stagnation Therapy 