We're going to be doing modified hundreds. It's all about the core!
This video has not been modified for injury or chronic pain issues. Please talk to your doctor before beginning any exercise routine. You want to skip this exercise if you are in acute pain in your back or neck.
In this version, we're going to be working in tabletop position. The tabletop position is actually really active. I'm squeezing my inner thighs towards each other, and I feel a little connection of the bum, as well as the pelvic floor, transverse abs area. Before I even begin the exercise of the hundreds, I already feel very active from the inner thighs up to the transverse abs.
We start with our arms over head. We take a breath in through the nose, exhale into an upper ab curl bringing our arms down to the outside of our thighs. Inhaling through the nose five times, exhaling out the mouth five times while pulsing the arms.
There's a couple things that I want to mention. When I go into the upper ab curl, I'm pushing the air out, feeling the stitching of the ribs before I even begin the curl up, that way I know I'm really in my rectus abdominals and I'm not going to overwork my upper back or strain my neck. I also feel the front of my neck working when I'm in the upper ab curl so that I'm not straining the back of the neck.
The rectus abs are really on, and the deep neck flexors are working. I also am making quick and shallow breaths through the nose and out the mouth. I'm trying to keep the movement in my belly very small.
So to repeat: I'm going to inhale to prepare, exhale, go into that upper ab curl, feeling the stitching of the ribs and feeling the front of my neck working. Inhaling through the nose five times, exhaling out the mouth five times. I do 10 sets of breathing in through the nose and out through the mouth. Five breaths, 10 sets, makes 100 breaths.
Now, if you start to feel any compensations happening before you're done with the 10 sets, I would recommend that you rest and start again. Because it's more important that you're feeling the right part of the body working rather than getting it done and working the wrong areas.
Remember, it's a very active tabletop position. Inner thighs are working. I feel a little bit of bum. And I feel pelvic floor, transverse abs even before I go into the upper ab curl. Remembering that you want to feel the stitching of the ribs, and you want to feel the front of the neck.
The pulsing of the arms is very small, it's not a really big movement, just very nice, quick little pulses.
Remember to always rest if you feel any compensation. You don't want to be feeling it in your lower back or in the upper back or in the back of the neck. It should really all feel like the midline and frontline of the body working.
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