Step 10: Engagement While Moving
Time for another big step! Now that you’ve learned how to keep your abdominal muscles engaged while breathing, let’s add movement!
In a lying down position, establish your breathing while keeping your abdominal muscles engaged.
Bring your arms down alongside your body.
When you inhale, keep your abdominal muscles active AND bring your arms up toward the ceiling and back by your head. When you exhale, keep your abdominal muscles engaged and bring your arms up toward the ceiling back down alongside your body.
Please note: By keeping your abdominal muscles engaged, you’ll stabilize your low back, which will help you avoid excessively arching your back when you bring your arms alongside your head.
Continue for a total of four breaths, then take a break and breathe naturally. When you feel ready, repeat for four more breaths.
Rest for 2-3 normal breaths, then continue to the recovery postures.
Recovery
After you do the strengthening posture, follow up with these key movements to help your body relax and recover.
You did it! Mark your Tracker with today’s date!
Keeping your abs engaged while breathing AND moving is a big step. It might feel quite challenging at first, but it’ll get easier with practice. Keep going! Practice Step 10 for at least 7 days. When you feel you’ve mastered Step 10, continue to Step 11.