Video 1: The Core
Get Moving Level 1: The Core
(Scroll down for the modification video and FAQs)
Quick Links:
abdominal bracing
New to Autoimmune Strong?
If you are new to the Autoimmune Strong program, please watch the entire video above to learn the exercises.
Is this exercise difficult?
If these exercises feel difficult to do in any way, scroll down and watch the modification video for alternative exercise options.
Modifications
Getting up and down off the floor may be challenging.
Check out this modification video to learn ab bracing against a wall.
“Sometimes ab bracing after a hard long day is exactly what the body needs. It can give back energy, it can clear out stress and release your mind. Give it a try, just for 5 seconds!”
Frequently Asked Questions
Abdominal bracing is a key foundational exercise of the Autoimmune Strong program. As you move through the program you will use this foundation as the exercises get more challenging.
You can watch this video to hear me talk through some of your most frequently asked questions
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That’s a-ok! You can practice your ab bracing without laying on the floor. Watch this modification video on how to abdominal brace against a wall.
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You’re not doing anything wrong. You’re just not strong enough yet to breathe and brace at the same time. Many members find that after committing to practicing just a little bit each day that one day the ability to breathe and brace just clicks one day. I know that sounds wacky, but it does! I encourage you if you are new to ask on the facebook page for members to share their stories about how this happened for them- and I bet you’ll have new confidence!
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It is very common to have a weak pelvic floor (the squeeze part of ab bracing). This means the amount of time you can hold ab bracing will be dictated by the amount of time you can squeeze your pelvic floor--even if that is just a few seconds. Stick with it and build the strength to hold all three pieces.
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You can brace throughout the day as often as it feels good for you. If you’re feeling sore- don’t worry you’re not doing anything wrong- just back off for a little until the soreness subsides. If you’re not experiencing any soreness feel free to brace anytime.
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This is really common. The neck and shoulder release comes with time and practice. Typically what happens when we have a weak core is that our upper body tries to overcompensate for the weakness. As you build strength in the core, the upper body will relax. But until then, there are a few things you can try. First, make sure you aren't holding your breath, try to release that tension in your chest. Next, you can try putting a pillow under your neck and see if it helps. Or try doing it on the wall, like in the modification video here. But the more you practice, the easier it gets, as your core muscles get stronger and your neck and shoulders don't have to overcompensate so much anymore
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If you feel sore it is actually a good sign--it means your abdominal muscles are working and getting stronger. Take a break from bracing until the soreness subsides.
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Some people don’t feel sore and that can be totally normal! Make sure you’re focusing on holding all three aspects (suck, tuck, squeeze) to engage all of your abdominal muscles. Don’t push it further than where your current video dictates. Slow and steady wins the race and you’ll see how we build on ab bracing throughout every level in Autoimmune Strong.
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In the beginning, it often feels like we are doing ab bracing wrong. That's because your muscles aren't yet strong enough to do it right, and that's why you are clenching your upper leg muscles, your core muscles are weak and the leg muscles are trying to help overcompensate. But here is the thing- it gets easier the more you practice. Your core will get stronger.
This is actually good news, because it means we are learning about your body! For now, back off on the bracing and reduce the time you spend bracing. Start with only a few seconds. Don't hold it for longer than the pelvic floor can comfortably engage. This may not feel like "enough" but it's okay- this is where we start, and then as you move through the program, you will get stronger and be able to do more over time!
Additionally, train your brain to think about relaxing the hamstring muscle. And don’t forget to breathe! Eventually, over a period of time, you will feel the core engage and the hamstrings release.
Also- make sure you drink a lot of water and get your electrolytes in- that can relieve the cramping.
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Your pelvic floor is weak and so your glutes are trying to do the work instead. Just try to relax them. And pay attention to when the glutes engage... you may be able to hold the pelvic floor without the glutes for a few seconds and then the glutes kick in- so that's the signal that the pelvic floor has had enough and you should stop.
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Yes, ab bracing is like doing kegels- combined with a core exercise. Kegels are just pelvic floor clenches, but when combined with the transverse abdominal strengthening, they become so much more effective.