How to Start Strengthening Your Belly Breathing | DNS 3 Months Supine Loaded Breathing Training
Laying on your back with the hips-knees-ankles and 90 degrees (like a 3-month-old baby) is one of the best ground-based core exercises. And is a great way to teach someone the Core ABCs -- Alignment, Breathing, Control.
We love and use it all the time in the clinic!
This video goes through how we use the 3-month baby move to initially introduce the Core ABCs concept so that it can be used in more adult-like movements like squatting, hinging, and lunging.
Try this out and comment with how you did. Did you struggle to find abs vs. diaphragm? Had trouble maintaining pressure on exhale? Can't get the belly breath? It all can be much harder than it looks! But is worth the effort as it's fundamental to human movement and function!
00:00 -- Intro
00:40 -- The setup; breathing into the abdomen
01:30 -- Feeling for breath (expansion) in your back
01:44 -- Abs versus diaphragm (buddha belly)
02:10 -- Maintaining pressure on the exhale
02:56 -- Loading the breath with legs up**
**Once you've got all the steps above figured out, focus on practicing your breathing with the legs ups. At a minimum, perform three sets per day. One set is when you hit "form failure".
"Form failure" is when you break perfect form:
- arching the back
- shallow breathing
- chest breathing
- abs shaking excessively trying to hold on for dear life
For the numbers people: 3 sets of 10 breaths per day (at a minimum). However, you still have to be aware of your form!
When breathing with both legs up becomes too easy tryout these upgrades: • Cut the Crunches! 7 Ab...
At REACH, we train individuals through the ‘Core ABCs’
🔴A is for #Alignment - keeping a nice neutral spine position
⚪️B if for #Breathing - diaphragmatic breathing to increase intra-abdominal pressure
🔵C if for #Control - controlling movement with good alignment and breathing
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