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  • Hi, I'm Ashley Borden, and welcome to Perfect Form. What if I told you that you don't have

  • to live with lower back pain? Consider this the best workout you have never done. It will

  • help get rid of lower back pain, prevent future pains and even flatten your belly. So let's

  • get started. First thing I want to start with is myofascial releasereleasing your psoas.

  • We're gonna start with the red ball. And you can usethis is two pound weighted ball.

  • You can also use a softball. But it's important that you have the height because that's what

  • is going to help release the psoas. And the way you find it is: Finger on the belly button,

  • finger on your hip bone and right in between that line is your psoas. Now, I'm gonna start

  • on this side, so you can see what I'm doing. Put the ball there. You're gonna comelie

  • down all the way on your belly. And I'm sitting up because I need a little bit more pressure,

  • but you can also start lying down and completely relaxed down. Or you can sit up. But it's

  • really important that you just release your belly, release your glutes and let it kind

  • of sink over the ball and sink in there. And I would hold this about a minute to two minutes

  • on each side. And that will also really help to open up your lower back. The next thing

  • I want to do is using the roller. I want to roll out your lower back and your hamstrings.

  • Now, it's really important that if you have any type of structural issue with your lower

  • back, I don't want you rolling it out. I'm using a soft foam for the roller back. If

  • you're using a PVC pipe, or something at home, I wouldn't do your lower back with such a

  • hard surface. But this guy's soft enough that it kind of feels good. So you're gonna start

  • and just gently roll up and down on that lower part of your back. You can kinda go a little

  • bit side to side. Keep the belly button pulled in. And then I wanna move to your hamstrings.

  • Because a lot of times your hamstrings, when they're super tight, that also pulls on your

  • lower back. So remember, it's not always the pain site of where the pain is. But your pain

  • source can be from somewhere else. So that's why we're gonna start with the hamstrings.

  • And you wanna start with that roller right–I'd say always like I'm sitting on a park bench,

  • so you can get the position. Extend the leg out and then you're gonna pull back and forth

  • from your core. So I pull back, go forward. And if it's not hard enough, and you can't

  • feel it, cross one leg over. And back and forth, right on that hamstring. You can hold

  • where you feel a sticking point. Side to side. Really chew it up. And if this position is

  • too hard for you to get into, you can always put the roller on top of a bench and kinda

  • sit to the side with one leg and roll back and forth on one leg that's on the roller.

  • It's a better way to get into it, if this too uncomfortable for your back. Okay, so

  • now that we've opened up the psoas, your lower back and your hamstrings, let's get into the

  • stretch series for your hips and your legs and your lower back. First thing I wanna start

  • with is Pigeon Stretch. Now Pigeonit's important that when you get into the position

  • that your knee is a little bit outside of your hip. You're gonna crawl that back foot

  • back. Go on your forearms. Curl your back toe underneath. You have a good space between

  • that first and second toe. And I want you to push that back heel. Squeeze the glute

  • and then drop the knee down. So you're gonna push back through that heel, squeeze the glute,

  • hold the belly in and then drop the knee down. So I'm pushing, squeezing. And again, I don't

  • want you to have your head dropped down. Keep that head aligned with your spine. And you're

  • gonna go 10 times on each leg. And again, if this is too painful, or you're feeling

  • pain in your knee, go back, roll out a little bit and then come back to the position. The

  • more you roll out, the more you'll get deeper into the stretch. Next stretch I wanna do

  • is called a Cobra Stretch, and that's gonna help stretch all of your abdominal wall, which,

  • also, when you're really tight through your abs, it can also hurt your lower back. So

  • tight abs don't necessarily mean 'tight abs'. It can also mean 'tight' in a way that actually

  • doesn't help the function of your body. So you're gonna start on your belly. Okay. You

  • wanna have your thumbs right in line with the base of your chest, with your finger tips

  • forward. My toes are down. My elbows are in and my shoulders are pushing away from my

  • ears. I don't wanna see this position, okay? Because that just goes right into your trap.

  • So I'm gonna tuck my tush underneath me, squeeze my bum, pull my belly in, pull my palms back

  • and then push up. And I'm gonna hold. My eyes come up. I hold for about 5 seconds, with

  • my glute tight, my belly pulled in and then bringing it back down. Reset. You wanna feel

  • like you're trying to pull the yoga mat back with your palms, so it's kinda doing this,

  • but, not literally. Shoulders away from your ears, squeeze your glutes, pull your belly

  • in, reach up. And it's not about how high you go. It's about how connected you feel

  • to the stretch. And then, bring it all the way back down. Very nice. Now, let's go to

  • a Cat and Dog. So Cat and Dog Position also helps with the mobility of your spine, so

  • you feel a stretch through your spinal cord. When you're in Cat and Dog Position, you want

  • your finger tips to be very wide, you're hands are directly underneath your shoulders and

  • your knee is directly in line with your hip. Toes are curled underneath you. So you wanna

  • start with that pushing away from the floor. Your elbows are internally rotated. You're

  • not sitting in this position, okay? You're gonna inhale through nose for nothing. And

  • then, I want you to exhale. Tuck your chin to your throat. Push away from the floor.

  • And notice how my elbows are rotating out. Hold. And then rotate the heart and chest

  • up to the ceiling. So I'm still pushing my shoulders away from my ears. I'm not sitting

  • lazy in my shoulders. And again, you're gonna exhale. Tuck your chin to your throat. Push

  • up. Try to squeeze your glutes in this position. Push your toes in the ground. And then rotate

  • your heart and chest up to the ceiling, pushing your shoulders away from your ears. So now

  • that we've stretched, let's get into the strengthening part of it, so you can really connect to your

  • lower ab and understand where that's coming from when you're engaging your core. I'm gonna

  • use the roller. It's a great tool to help connect to that lower ab. You're gonna lie

  • lengthwise on it, all the way down. So important, important tips: You wanna make sure your feet

  • are not turned out, okay? Palms are gonna be up. And you are gonna have a natural curve

  • to your back. I don't want you starting in this position, where your tailbone's tucked

  • underneath you because you're trying to make it as flat as possible. All I want you to

  • do is I want you to Kegel, which is, squeeze your p-hole muscle, okay? Engage that lower

  • ab. And you wanna start with your eye line looking aboutup and away kind of towards

  • the top of the ceiling. If you're eyes are too far up, it closes your spinal cord. And

  • if they're too low, it creates too much tension in your neck. So, eyes are just in natural

  • position, looking up toward the ceiling. You're gonna engage your pelvic floor first by squeezing

  • p-hole muscle, okay? You're gonna flex the foot as you lift. Bring it up. And then slowly

  • bring the foot back down, without letting anything shift and without letting your back

  • pop. So you're gonna Kegel. Flex the foot. Lift. Slowly bring it back down. And that's

  • 1. Kegel. Flex the foot. Lift. Slowly bring it back down. 2. So as I'm going down, I am

  • squeezing even harder with that lower ab. And then, you're gonna do both sides. You

  • should feelit's not the same kind of pain that you feel when you're doing a crunch,

  • where you feel that contraction. But it's a deep muscle feeling in the lower part of

  • your pelvic floor that you'll feel when you're doing it right. If you're doing it wrong,

  • it will look like this. Okay? You're back's gonna arch every time you're coming down.

  • So I like the roller because it gives you a little reference for your body, so you can

  • feel engaged with that lower ab. And that's an excellent way to connect to your pelvic

  • floor. Next thing I wanna do is called a Bird Dog Hold. Bird Dog is great because it works

  • the lower back. It works your glutes. It works your entire core. You don't need any equipment.

  • And again, you're gonna start on all foursthat same position. If you can, you know, use a

  • mirror when you do it, so you can see that your position looks rightthat your shoulders

  • are lined up with your elbows, I mean, your shoulders are lined up with your wrist and

  • the knee and the hip. You're gonna push away from the floor. Internally rotate those elbows.

  • Pull the belly in. I want you to extend your back foot, but I'm not shifting all the way

  • over. I'm still keeping my hip bone square to the floor. And then, I'm gonna extend my

  • opposite thumb to the ceiling, as I reach out. And I'm gonna hold from there. And you

  • wanna hold for about a 30 second hold, really maintaining that strong core position. Push

  • your back glute. Squeeze your bum. Pull your belly in. And push that thumb to the ceiling.

  • And then, you're gonna bring it down and repeat to the other side. It's such a good stabilizing

  • exercise. It's so good for engaging your core. And a lot of people think: 'Oh, it' so elementary,

  • I don't need to do it'. But it's an excellent part of your warm-up or part of your workout.

  • Next thing I wanna do is an Alternating Marching Heel Bridge. Excellent, also, for your glutes.

  • You're glutes are part of your core. It's not all just right up here. It goes all the

  • way around. You're gonna start on your back. The way you find the position with the feet:

  • Extend your fingertips out and have your heels just touch your fingertips. Feet are straight,

  • again, not turned out. Palms are up. Same eye line position. You're gonna push your

  • hips all the way up. Tuck that tailbone. Squeeze your glutes. If you feel any pain in your

  • knees, walk your feet out just a teeny bit, or bring them in a little bit, just to kind

  • of find a good position for you. Okay, you're just gonna give me teeny, teeny lift. And

  • down. Lift, down. Lift, down. Now, notice when I'm lifting up that foot, I'm not dropping

  • in my opposite glute, okay? So the key is when you lift that other foot with your little

  • marchthat you're keeping those glutes engaged and you're keeping that core tight. And then,

  • if you need a little bit more advanced, you can lift upextend and down, extend and

  • down. Or you can do a leg press, up and down, through one glute. But I definitely love to

  • start with a Glute March. And you can see, if you drop your hips down, you know that

  • you have a little bit of a weakness in your glutes and you need to work on that stability.

  • So that is your 3 part approach for your lower back and for your entire core. Go ahead and

  • use this series on its own, or use it within your workout that you already have established.

  • And remember, the most important thing: I want you to connect to your body.

Hi, I'm Ashley Borden, and welcome to Perfect Form. What if I told you that you don't have

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B1 position belly glute roller gonna start squeeze

Exercise for Sexy Abs Without Back Pain | Perfect Form With Ashley Borden

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    a0953020318 posted on 2013/12/06
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