Flatten your tummy and strengthen your back

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Hello again my Yogi friend!

This 8 minute instructional video will add volumes to your yoga practice - hot or not.

Why?

Because I give you a very successful and quick technique to help build your “core strength” without the danger of repetitive sit-ups or stomach curls.

Do this technique before each class and you’ll be amazed at how much stronger you feel!

More importantly, building your core strength has long-lasting benefits:

• Protecting your back in any kind of lifting
• Keeping you more “youthful” as you age
• Preventing embarrassing conditions such as incontinence (men and women) and prostate issues (men)
• Restoring strength after having children (um ... women)

In the video I show you the cheap and easy equipment you’ll need; I demonstrate the technique ... and show you how to avoid “classic mistakes”.

I hope you love this technique as much as I do!

We’ve been learning tons about making these videos more accessible and Robert reckons he’s found a better format that should stop any slow or overly choppy streaming, so let us know how it goes this time around. I REALLY wanted to show the technique on a bigger screen - but if there is a problem, we’ll post a smaller file on the low-res page. If for some reason you still have trouble viewing, we’ve now added mp3 audio files for easy download to your iPods!

And here are the downloadable versions:

Building Core Strength download (Windows 74Mb)

Building Core Strength download (Mac 54Mb)

Please leave your comments (see link below) - I love to read them!

Namaste

Gabrielle

Free Yoga Videos • Permalink

Hi Gabrielle,

Thanks for all the videos.  They are very helpful and informative in an “easy to understand” format.

This past video on “core strength” is the best one yet.  I’ve always felt that I never really worked my core doing yoga.  It seems to be the last part I think about when getting into a position.

I’m going to give this technique a try a try and and see how it feels before my next class.

Thanks again for all your hard work!

Waterwatch
(Barb)

Posted by Waterwatch  on  10/28  at  10:16 AM

Hey up Gabrielle!

The mp3 is going well however, the video plays only for 51 seconds. Looking forward to the quick fix.

Best wishes,

Naheed

Posted by flakeofsnow  on  10/28  at  11:06 AM

hi gabrielle,
thanks for all your videos.just one thing:where can i found the music played at the end?
thanks
namaste
sebastien

Posted by sebibiza  on  10/28  at  11:32 AM

Hi gabrielle,

thanks a lot that is really different and easy and great thanks a lot
like i suffer from cervical spondalityes pls help

Posted by rmishru  on  10/29  at  12:53 AM

Thanks for the great feedback everyone - Naheed I’ve just uploaded a slightly tweaked version to hopefully speed up the streaming and lower the file size.

Probably so many people watching at once caused it to freeze at 51 seconds!

@ Sebastien - the music is some that we purchased for our own use - soon I’ll put the whole track up just for fun! It’s called India’s Charm.

Robert

Posted by Robert  on  10/29  at  03:42 AM

Hi Gabrielle,
Great video, I’m going to the store now to find a ball.  Your explaination was perfect and this exercise is something I think will definitely improve my core.  I’m always looking for great simple ways to improve my health.

Mae

Posted by Yogi  on  10/29  at  11:25 AM

Thanks Robert for fixing up the problem

Gabrielle, the technique is wonderful and the best thing is that it’s easy to follow. I stopped doing crunches long long time ago due to headaches it gave me but this technique is going to do wonders with my core strength.

Thank you

Naheed

Posted by flakeofsnow  on  10/29  at  07:41 PM

Thank you. Your video is very useful for me.
Sevgi KARACA

Posted by Sevgi Karaca  on  10/29  at  11:29 PM

Hi Gabrielle,

Thank you so much for offering such a useful and great video.  As a woman experiencing perimenopause, it has been a challenging task to see any results from the workout that I regularly perform.  Crunches just do not do it for me.  I am a student of hatha yoga, so I look forward to performing this particular technique.

Thank you.

I just love, love, love your website and all that you offer.

Alesia

Posted by Alesia  on  10/30  at  08:25 PM

Hi Gabrielle,
I watched your video about strengthening the core muscles using a ball.  I have Harrington Rod implants in my back from the top of the spine to the waist, two disks are not fused,and then my lower spine is fused all the way down. It is difficult to strengthen my core muscles because of the fusions.  Do you think I could try the ball exercise from the experience you have had with other students?
Thanks,
Carol

Posted by Carol Carr  on  11/22  at  05:36 AM

Hi Carol

Not knowing anything other than the details you have given, I would place the ball at the lowest vertebra and try the exercise. Even at that lowest level you should feel some benefit. Low down you are isolating the movements to the legs with your spine at an incline. I think you should be able to move the ball up a vertebra or 2 in that fused section. This will help you will build some core strength.

You have 2 fixed areas of the spine and a linkage of 2 vertebrae in the middle. If the ball is placed too high you could cause too much flexion between the fixed to free vertebrae. So concentrate more on repetition rather than moving the ball too high up the spine.

You will already have knowledge of how far you can bend your spine before you get too much leverage (stress) on the joints. Check into your spine for this movement.  If you have some kind of therapist or doctor who is familiar with your condition you could ask them to supervise the exercise on a visit.

I am fascinated to know how you manage to practice yoga (do you practice a particular style of yoga?) with such extensive spine fixation.

Namaste
Gabrielle

Posted by Gabrielle  on  11/23  at  03:12 AM

Happy New Year Gabrielle!
I watched this video a few days ago and went out and got a 6 inch ball. Just now I tried to lift my legs and absolutely could not! I’m still laughing as I write this note!
It goes to show that a person can be slender, but not necessarily in good shape.
What do you recommend I try? I guess I’m going to have to work my up to having my legs straight…

-tracey

Posted by bette27  on  01/01  at  03:14 PM

Thank you Tracey
Happy New Year to you and everyone. I wish you all a wonderful 2009.

That is funny!

Let me ask you to try one more time to confirm that you are putting it at the lower vertebrae and not just the first one above your bottom. And laughing or not come back and tell me how you went!!!

Warmly
Gabrielle

Posted by Gabrielle  on  01/01  at  04:03 PM

Hi Gabrielle!
I have just found you recently and you have inspired me to return to hot yoga.  I practiced 2 years exclusively and loved it, but my schedule changed a few years back and haven’t been able to find a compatible class locally.  So, i’ve returned to my gym rat ways - and my body is not happy about it at all.  I am diligently trying to find away to get back and may have success soon, but in the mean time - your website is motivating me to do things at home.

This core exercise is wonderful - and i wanted to let others know that it does work.  This is a move i’ve actually been doing in the gym for about 6 months now as part of my regular routine and I can attest of it’s success.  I have had a long road of neck pain where traditional situps are not recommended - a personal trainer actually suggested this move as an alternative and it has changed the way i train my core.

Thank you for posting the video - it’s good to see you in person.

Namaste,
Angela

Posted by Angela  on  01/05  at  11:52 AM

Hi Gabrielle!

Thank you so much for the video. Do you have a recommended place where I can get a ball like that?  I’m new to yoga and would really like to try out this technique but haven’t been able to find a 6” ball like the one you used.

Christine

Posted by cwright  on  04/17  at  12:24 PM

Hi Christine

You are welcome!!!

I have the ball I normally use right here. I am copying the text on it for you. It is a Nike brand BALLER with Utra-Durable Cover for Outdoor Competition. It is mini-basketball.

I hope you can locate something suitable.

Here’s something important: you need a little give in the ball so it may be too inflated for the exercise when you buy it. So deflate it a little. On the video I show you how ‘soft’ it should be by pressing down on a selection of balls.

Namaste
Gabrielle

Posted by Gabrielle  on  04/17  at  08:22 PM

I’ve been doing leg lifts for a long time but with just my hands under my buttocks. I’m going to have to try this. It looks like a good exercise.

Tulsa

Posted by Tulsa  on  04/18  at  02:39 PM

I’ve just started doing this exercise and it seems to be really effective!  Thank you so much Gabrielle! 

p.s. I really feel my left oblique while I’m doing this exercise but not really my right oblique… Am I doing something wrong?

Posted by cwright  on  05/13  at  03:17 PM

Hi C
I try to focus on symmetry when doing this exercise (in solidity of position and effort). It may simply be that one side is stronger or favored and this exercise will encourage balance.
I am happy you can feel it working for you
Namaste
Gabrielle

Posted by Gabrielle  on  05/13  at  05:05 PM

Hi Gabrielle, your videos are simply awesome.

I’ve been practicing hot yoga for 6 months and I’m starting to get frustrated with tree pose.  I can’t seem to place the bottom of my foot high enough on my standing leg (inner thigh).  The highest i can go is just above my knee.  What can i do to be able to place my foot higher?  is this a problem with my knee or my hips?
Thanks!

m

Posted by Marimar  on  07/27  at  03:07 PM

Hello Gabrielle!

I have been doing Bikram Yoga for some months now and Im all excited to go today and open my shoulders in breathing exercises or use my feet better in balancing poses.

Thank you so much for sharing your knowledge and excitement. I have sent on your links to all I know would find them useful.

I have a question about the balls you are talking about.
Is a 55cm therapy gym ball or 65 pilates ball suitable for the strengthening core exercise?

Looking forward to your reply and wishing you all the best and loats of energy.

Barbora

Posted by Barbe  on  08/14  at  09:27 AM

Hello Barbora

Thank you so much for your kind comments and for sending more people!

The ball I show in the video is much smaller. It is more like 20cm or 9 inches in diameter. It would be too hard to lie on a bigger ball and keep good spinal integrity.

Here are the exact details of one of the balls on the video:
Nike brand BALLER with Utra-Durable Cover for Outdoor Competition. It is a mini-basketball.

I sure hope that helps.

Namaste
Gabrielle

Posted by Gabrielle  on  08/15  at  12:23 PM

Dear Gabrielle,

I just started Bikram yoga two days ago, discovered your web site yesterday.  Thanks so much for a wonderful site - very helpful. 

I’ve tried the core strength exercise with the ball and found it easier than I thought.  I checked and I think I am doing it correctly.  Should it feel difficult?  Should I feel any soreness? 

Also, I have bone on bone arthritis in one knee.  I found the section on pulling up the kneecap very helpful.  However, I cannot (now) do the kneeling poses - any suggestions would be appreciated. 

Thanks,

Nancy

Posted by nola  on  02/15  at  07:54 AM

Hi Nancy

Thank you!!! You know, the exercise is wonderful because of its self-limiting nature. If you have the ball too high up the spine then you simply can’t lift your legs. If it’s too easy perhaps try moving the ball eighths of an inch until you feel your muscles engage. It shouldn’t hurt.

For you knees I suggest heading over to the forum and posing your questions there because I have some questions of my own to work out exactly what’s going on…

Namaste
Gabrielle

Posted by Gabrielle  on  02/15  at  05:03 PM

Great idea to provide free videos!
The talking should be kept to a minumum!
Patience is needed to get to the poses.
Thanks.
Namaste

Posted by simova  on  02/16  at  05:13 AM

Gabrielle,

Wonderful excerise. Thank you for your excellent advice.

Declan

Posted by Declan  on  05/11  at  10:18 PM

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