アンナ・ニコル・スミスさんのインスタグラム写真 - (アンナ・ニコル・スミスInstagram)「Probably THE MOST IMPORTANT thing you can do for your body and your workouts (pregnant or not!!) 👉 learn how to breathe with your diaphragm and *actually* engage/activate your inner core muscles!! . TAG A FRIEND because this is important 🙌 and save for later 😉 . Breathing shouldn’t be hard, right? 😬 Well, we breathe alright, but what happens from infancy into adulthood is we go from breathing with our bellies to breathing into our chest. Chest breathing is a huge culprit for holding tension and stress in our bodies and can result in a weak core. . Your core consists of a large group of muscles from the pelvic floor muscles, transverses abdominis, erector spinae, gluteus maximus and more.... this is why having a “strong core” is a vital aspect to preventing lower back pain (among other ailments) both in regular life and in pregnancy. . You will often hear me refer to your “TVA” (transverse abdominus) when talking about diaphragm breathing and engaging your core. These muscles are often referred to as your “corset muscles” because it acts like a “girdle” to help keep your core and lower back supported. . But how do you strengthen your TVA? Honestly, it’s a LOT of mind-muscle connection meaning it’s mental. It takes practice. My first 1-2 weeks of getting serious about diaphragm breathing I constantly thought to myself, “am I doing this right?? I don’t feel anything!” And that’s ok. That’s normal. But with consistent practice (2-3x a week minimum) you will start to feel your TVA firing up more and more. . For a complete walkthrough on how to do this, check my IGTV. I’m wearing a white top and hot pink pants in the video, you can’t miss it 😉 Ok, now for the core warm-up shown above! . CORE STRENGTHENING WARMUP 🌬 Diaphragm Breathing: I’m doing this on my hands + knees since I’m preggo and not supposed to be lying on my back. You can do it lying, seated, kneeling, or on hands + knees. Choose ONE, doing all variations is not necessary 🌬 Cat Cow: I’m minimizing the stretch + crunch since I’m pregnant, and focusing on rotating my pelvis 🌬 Bird Dog Do each for 60 secs! . Running out of characters now so comment any questions below! 😁💪 #fbggirls #31weekspregnant」6月10日 4時30分