DEEP CORE ACTIVATION (Transverse abdominis, pelvic floor strengthening)|

▶ Get the Deep core mini-training here: https://www.coachsofiafitness.com/core
Discover my favorite low-impact deep core activation routine to help you get relief from back pain, and pelvic instability. You'll be strengthening the transverse abdominis along with the pelvic floor muscles. Your lower abdominals will also work.
▶5-day core challenge: https://www.coachsofiafitness.com/cor...
What I love most about this routine is that it's extremely effective even though it's very low-impact. It may even look easy to do! But make no mistake, this core routine is very challenging.
We will be doing the exercises back to back with a very short 30-second break in between sets. However, the last set of knee folds to toe taps will be done back to back between the right and left sides.
Below is the list of the exercises.

Exercises:

20 knee folds
20 toe taps
20 toe tap to leg extensions
12 single leg lifts
12 knee folds to leg extensions
12 knee folds-toe taps (Right)
12 knee folds-toe taps (Left)

Repeat this deep core routine 3 times a week. Take longer breaks if you need to. And most importantly, if you're not able to lift your legs in the exercises without rolling your hips forward, just take a longer break or modify the exercise. Your back should always be on the floor.
Have fun!

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PROGRAMS:
▶Piriformis Control: https://www.coachsofiafitness.com/pir...
▶Piriformis Stretching Guide: https://www.coachsofiafitness.com/pir...
▶Back Pain Control: https://www.coachsofiafitness.com/joi...
▶Trapezius Control: https://www.coachsofiafitness.com/tra...


✮CHANNEL INFORMATION
Coach Sofia helps women and men fix lower back pain, piriformis syndrome, and muscle pain through corrective strengthening exercise, nutrition and mindset. Coach Sofia is a certified strength coach, NASM Corrective Exercise Specialist, and someone who conquered chronic pain herself after being diagnosed in 2011 with piriformis syndrome, an L5/S1 herniation, and ankylosing spondylitis. She shares everything that helped her heal and get her life back on her blog and this channel.


✮FITNESS AND HEALTH DISCLAIMER
While I create and design every workout and routine, I am physically not present to coach you through the workout, fix your form, or assess your fitness level and health history.
Before acting on any information, exercise routine, or nutrition advice on this channel or blog, you should consult your physician first. If you have a medical condition, including physical injuries, and/or your physician advises against it, do not engage in any exercise routine or training advice on coach sofia fitness channel or site.

If you agree to use, and act on any information on this website, you accept to use it at your own risk.
All information, workouts, and nutrition information are not intended to substitute medical and/or health advice or to treat an illness or health condition.