044 Inner Core Training

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Starting Position:
- Sitting position.
- Place one hand on stomach and one hand slightly above the small of the lower back.

- Push into the stomach with the front hand and contract the abs to resist this pressure.
- Upon doing so, you should feel a tightening of both the stomach muscles as well as the muscles along the back. This is a brace.
- Hold brace for 5-10 seconds while attempting to breathe normally. (Do not hold breath!)

- Several bracing contractions of 5-10 seconds each should be performed before working out.
- For homework, instruct the client to attempt to perform six to eight contractions while increasing the duration of each hold by 5-10 seconds per week.