Grab the Deep Core Mini-Training here: [ Ссылка ]
In this video, I'll show you a very quick technique to brace your core, activate the transverse abdominis and keep it engaged to protect your lower back from pressure.
If you get lower back pain from exercise, bending over, or movements, this is going to help you immensely:

Technique #1 to Brace Your Core:
Take a deep breath, and as you inhale, allow your abdomen to expand as you breathe in.
Focus on feeling your hands expand to each side. Harden that area and exhale while maintaining muscle contraction.
Practice breathing naturally for a few more breaths while maintaining the engagement of your transverse abdominis.
The goal is to keep the core engaged and the transverse abdominis activated throughout your movements and exercises.
Release the brace and breathe normally, take a minute to rest, and repeat this sequence again.

Technique #2 to Brace Your Core:
This following technique is a quick way to do it if you cannot follow the first one. Simply imagine someone coming in to punch you in the stomach. Harden your stomach area to prepare for the punch. By doing that, you'll be bracing your core. This technique will always get your deep core muscles activated quickly when needed.

Want More Core Strengthening Routines:
Deep Core Activation and Pelvic Stabilization Routine: [ Ссылка ]
8 Minutes Core and Back Strengthening Workout: [ Ссылка ]
Core and Spinal Stabilization Workout: [ Ссылка ]

Download the Free Transverse Abdominis PDF by visiting this post: [ Ссылка ]


PROGRAMS:

▶Deep Core Mini-Training: [ Ссылка ]
▶Piriformis Control: [ Ссылка ]
▶Piriformis Stretching Guide: [ Ссылка ]
▶Back Pain Control: [ Ссылка ]
▶Trapezius Control: [ Ссылка ]


✮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.

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