Tap Into Your Powerhouse Core
Simple Routine To Tap Into Your Powerhouse Core Strength
What Is The Powerhouse?
More commonly known as the core, the powerhouse area of your body extends from the bottom of your ribs all the way to your hip line. It includes the abdominal muscles, low back muscles, pelvic floor, muscles around the hips, and the glutes.
Your powerhouse muscles work together to form a supportive corset for your trunk. They stabilize us and at the same time create the big moves we make, giving targeted exercises major strength.
The Hundred Instructions
Lie on your back with spine flat on the floor, arms at your side, palms flat on the mat.
Bring knees to chest and stretch legs up to a 90-degree angle, if you feel strong enough you can lower them to a 45% angle.
Use your powerhouse to bring chin into your chest. Remember that you should imagine you are holding an orange under your chin.
Continue to press your lower back into the mat and maintain this support of the spine.
Pull your powerhouse into your lower back and inhale slowly through your nose for 5 counts while pumping arms up and down, then exhale for the next 5 counts. You are holding your position for a total of 10 seconds, and also pumping your arms 10 times.
Repeat this move a total of 10 times. 10 reps x 10 seconds of holding time equals The Hundred.
Now move into:
The Criss Cross Instructions
Lie flat on your back with your legs extended directly out from your hips and your arms at your side, palms flat on the mat.
Inhale slowly and lift your chin toward chest. Again remember that you should imagine you are holding an orange under your chin.
Extend your left leg up to a 45 degree angle from the floor, and keep your right leg bent to your chest. Make certain that your lower back is pressed firmly into the mat, with your ankles relaxed.
Your head and shoulders remain off the mat.
One hand is over the other behind your head, and your elbows are open and extended straight out from your ears.
From the waist, use your powerhouse to twist your torso to the right, bringing the left elbow to the right knee. Exhale for 3 counts.
Turn your head to ook at your right elbow as it stretches past your ear, as the inside of your left elbow reaches toward right knee.
Hold this position for 3 counts and then begin again for the other side,with the right leg extended. Completing Criss Cross with each side makes one rep. Do five reps total.
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