Belly Rehab

hi my name is Nick Robinson welcome to

hi my name is Nick Robinson welcome to watchmojo.com and we’re here at Victoria

watchmojo.com and we’re here at Victoria

watchmojo.com and we’re here at Victoria Park with veronika Delfino and we’re

Park with veronika Delfino and we’re

Park with veronika Delfino and we’re going to be telling you how to do a

going to be telling you how to do a

going to be telling you how to do a belly rehab workout so this particular

belly rehab workout so this particular

belly rehab workout so this particular workout is designed for people that are

workout is designed for people that are

workout is designed for people that are either deconditioned and really want to

either deconditioned and really want to

either deconditioned and really want to target their core maybe you have back

target their core maybe you have back

target their core maybe you have back pain and you know that you need to

pain and you know that you need to

pain and you know that you need to strengthen your abdominal wall or

strengthen your abdominal wall or

strengthen your abdominal wall or ideally it’s for women post-baby who

ideally it’s for women post-baby who

ideally it’s for women post-baby who really need to target and recondition

really need to target and recondition

really need to target and recondition their pelvic floor and their lower belly

their pelvic floor and their lower belly

their pelvic floor and their lower belly before they can gradually get back into

before they can gradually get back into

before they can gradually get back into a regular exercise routine so Veronica

a regular exercise routine so Veronica

a regular exercise routine so Veronica I’m gonna have you put your hands behind

I’m gonna have you put your hands behind

I’m gonna have you put your hands behind your head and the reason I’m doing that

your head and the reason I’m doing that

your head and the reason I’m doing that is because I want your upper body to

is because I want your upper body to

is because I want your upper body to relax well we really target and focus

relax well we really target and focus

relax well we really target and focus the lower belly so let’s first talk

the lower belly so let’s first talk

the lower belly so let’s first talk about what muscles were going to be

about what muscles were going to be

about what muscles were going to be targeting so the truth about your

targeting so the truth about your

targeting so the truth about your abdominal muscles is there are many

abdominal muscles is there are many

abdominal muscles is there are many muscles in your core from your back

muscles in your core from your back

muscles in your core from your back muscles your obliques your transverse

muscles your obliques your transverse

muscles your obliques your transverse abdominis your rectus abdominus even

abdominis your rectus abdominus even

abdominis your rectus abdominus even your pelvic floor and your inner outer

your pelvic floor and your inner outer

your pelvic floor and your inner outer thighs are involved in your core

thighs are involved in your core

thighs are involved in your core strength the job of the abdominal muscle

strength the job of the abdominal muscle

strength the job of the abdominal muscle is to flex the spine or rotate the spine

is to flex the spine or rotate the spine

is to flex the spine or rotate the spine so in order to make those abdominals

so in order to make those abdominals

so in order to make those abdominals stronger that’s what we have to do we

stronger that’s what we have to do we

stronger that’s what we have to do we have to flex the spine to target your

have to flex the spine to target your

have to flex the spine to target your lower belly in your pelvic muscle though

lower belly in your pelvic muscle though

lower belly in your pelvic muscle though is we’re going to use the muscles that

is we’re going to use the muscles that

is we’re going to use the muscles that are responsible for moving the pelvis

are responsible for moving the pelvis

are responsible for moving the pelvis we’re gonna strengthen them by moving

we’re gonna strengthen them by moving

we’re gonna strengthen them by moving the pelvis in a really specific weight

the pelvis in a really specific weight

the pelvis in a really specific weight so the more mobility in your pelvis and

so the more mobility in your pelvis and

so the more mobility in your pelvis and the more you apply resistance to that

the more you apply resistance to that

the more you apply resistance to that movement the stronger your belly is

movement the stronger your belly is

movement the stronger your belly is going to be take your toes up push your

going to be take your toes up push your

going to be take your toes up push your heels into the floor I’m gonna use this

heels into the floor I’m gonna use this

heels into the floor I’m gonna use this little ball to put between your knees

little ball to put between your knees

little ball to put between your knees and have you squeeze them so that you’re

and have you squeeze them so that you’re

and have you squeeze them so that you’re engaging your adductors fancy word that

engaging your adductors fancy word that

engaging your adductors fancy word that means the inside of your thighs and so

means the inside of your thighs and so

means the inside of your thighs and so once your adductors are engaged you’re

once your adductors are engaged you’re

once your adductors are engaged you’re gonna feel a deeper connection with your

gonna feel a deeper connection with your

gonna feel a deeper connection with your pelvic floor so as you’re gonna move the

pelvic floor so as you’re gonna move the

pelvic floor so as you’re gonna move the pelvis I’m gonna have you press up into

pelvis I’m gonna have you press up into

pelvis I’m gonna have you press up into my fingertip here so she is creating

my fingertip here so she is creating

my fingertip here so she is creating space

space

space now you can see underneath her spine and

now you can see underneath her spine and

now you can see underneath her spine and now she’s gonna do what in Pilates we

now she’s gonna do what in Pilates we

now she’s gonna do what in Pilates we call imprinting she’s going to press

call imprinting she’s going to press

call imprinting she’s going to press tucking her pelvis powerfully into the

tucking her pelvis powerfully into the

tucking her pelvis powerfully into the floor pulling the belly in at the same

floor pulling the belly in at the same

floor pulling the belly in at the same time I want you to contract her pelvic

time I want you to contract her pelvic

time I want you to contract her pelvic floor and then take it back again so you

floor and then take it back again so you

floor and then take it back again so you go up and press deep deep deep deep deep

go up and press deep deep deep deep deep

go up and press deep deep deep deep deep push pulling the belly button deep into

push pulling the belly button deep into

push pulling the belly button deep into the floor towards the spine and then

the floor towards the spine and then

the floor towards the spine and then again and then down now this seems like

again and then down now this seems like

again and then down now this seems like a really easy exercise but trust me if

a really easy exercise but trust me if

a really easy exercise but trust me if you are just doing crunches you’re not

you are just doing crunches you’re not

you are just doing crunches you’re not doing yourself a favor because you’re

doing yourself a favor because you’re

doing yourself a favor because you’re neglecting an incredibly important place

neglecting an incredibly important place

neglecting an incredibly important place to tone typically if we had a long time

to tone typically if we had a long time

to tone typically if we had a long time and I can do a full workout with you I

and I can do a full workout with you I

and I can do a full workout with you I would spend a good couple of minutes

would spend a good couple of minutes

would spend a good couple of minutes just on this one particular exercise I’m

just on this one particular exercise I’m

just on this one particular exercise I’m gonna have you keep squeezing the ball

gonna have you keep squeezing the ball

gonna have you keep squeezing the ball but now you’re gonna move your feet out

but now you’re gonna move your feet out

but now you’re gonna move your feet out so open your feet wide squeeze the ball

so open your feet wide squeeze the ball

so open your feet wide squeeze the ball here let me reposition it so that now

here let me reposition it so that now

here let me reposition it so that now you’re doing even more pressure toward

you’re doing even more pressure toward

you’re doing even more pressure toward the center we’re gonna do that again so

the center we’re gonna do that again so

the center we’re gonna do that again so you’re gonna feel the movement and the

you’re gonna feel the movement and the

you’re gonna feel the movement and the contraction is changing place in your

contraction is changing place in your

contraction is changing place in your body and up and the solicitation all the

body and up and the solicitation all the

body and up and the solicitation all the way down your hip your glutes and your

way down your hip your glutes and your

way down your hip your glutes and your thighs will change as well because we’re

thighs will change as well because we’re

thighs will change as well because we’re working now an entire system that is

working now an entire system that is

working now an entire system that is responsible for a beautiful and toned

responsible for a beautiful and toned

responsible for a beautiful and toned Court don’t forget if you’re doing this

Court don’t forget if you’re doing this

Court don’t forget if you’re doing this exercise you’ve gotta do your kegels

exercise you’ve gotta do your kegels

exercise you’ve gotta do your kegels that means you pull in your pelvic floor

that means you pull in your pelvic floor

that means you pull in your pelvic floor and that’s not just for women men too

and that’s not just for women men too

and that’s not just for women men too you also need to have a strong pelvic

you also need to have a strong pelvic

you also need to have a strong pelvic floor whether you’re a woman or a man

floor whether you’re a woman or a man

floor whether you’re a woman or a man but it’s more challenging for women

but it’s more challenging for women

but it’s more challenging for women because we have childbearing issues that

because we have childbearing issues that

because we have childbearing issues that go along with that all right and keep

go along with that all right and keep

go along with that all right and keep going up an imprint deeply and you want

going up an imprint deeply and you want

going up an imprint deeply and you want to make sure that you’re breathing in

to make sure that you’re breathing in

to make sure that you’re breathing in harmony with this so you inhale on the

harmony with this so you inhale on the

harmony with this so you inhale on the way up and exhale and press deeply into

way up and exhale and press deeply into

way up and exhale and press deeply into the floor on your way down perfect we

the floor on your way down perfect we

the floor on your way down perfect we would do another couple of minutes of

would do another couple of minutes of

would do another couple of minutes of these and then the next thing we’re

these and then the next thing we’re

these and then the next thing we’re going to do now is I’m gonna take away

going to do now is I’m gonna take away

going to do now is I’m gonna take away the ball you’re gonna step your feet

the ball you’re gonna step your feet

the ball you’re gonna step your feet together this time you’re gonna get your

together this time you’re gonna get your

together this time you’re gonna get your knees to come out so let your knees open

knees to come out so let your knees open

knees to come out so let your knees open relax do the same thing again tuck

relax do the same thing again tuck

relax do the same thing again tuck and lift and tuck and tilt one or two

and lift and tuck and tilt one or two

and lift and tuck and tilt one or two minutes until we start getting to a

minutes until we start getting to a

minutes until we start getting to a feeling of real work is achieved and

feeling of real work is achieved and

feeling of real work is achieved and then you’d lengthen the legs out

then you’d lengthen the legs out

then you’d lengthen the legs out completely now watch how this is going

completely now watch how this is going

completely now watch how this is going to limit your movement up and contract

to limit your movement up and contract

to limit your movement up and contract down tucking and tilting so you see how

down tucking and tilting so you see how

down tucking and tilting so you see how her range of motion now is restricted so

her range of motion now is restricted so

her range of motion now is restricted so you’ve got to work even deeper into

you’ve got to work even deeper into

you’ve got to work even deeper into isometric contraction here we’re now

isometric contraction here we’re now

isometric contraction here we’re now going to solicit one side and the other

going to solicit one side and the other

going to solicit one side and the other side just bend your knee and tuck it on

side just bend your knee and tuck it on

side just bend your knee and tuck it on top of yet there we go this one is going

top of yet there we go this one is going

top of yet there we go this one is going to come up there we go this one comes up

to come up there we go this one comes up

to come up there we go this one comes up now here’s where the challenge is I want

now here’s where the challenge is I want

now here’s where the challenge is I want you to do the same thing I want you now

you to do the same thing I want you now

you to do the same thing I want you now to lift the pelvis off the floor so

to lift the pelvis off the floor so

to lift the pelvis off the floor so press down and try to lift this knee up

press down and try to lift this knee up

press down and try to lift this knee up uh-huh and drop and lift

uh-huh and drop and lift

uh-huh and drop and lift rather than rocking backwards and

rather than rocking backwards and

rather than rocking backwards and forwards try coming up you’re not going

forwards try coming up you’re not going

forwards try coming up you’re not going to get a tremendous amount of lift if

to get a tremendous amount of lift if

to get a tremendous amount of lift if you come up a millimeter or two and I’m

you come up a millimeter or two and I’m

you come up a millimeter or two and I’m going to be pleased but you’re gonna

going to be pleased but you’re gonna

going to be pleased but you’re gonna feel a much deeper recruitment down at

feel a much deeper recruitment down at

feel a much deeper recruitment down at the point of attachment of your internal

the point of attachment of your internal

the point of attachment of your internal external oblique we’re gonna do the

external oblique we’re gonna do the

external oblique we’re gonna do the opposite leg and again lift and drop and

opposite leg and again lift and drop and

opposite leg and again lift and drop and lift and drop and I know you’re

lift and drop and I know you’re

lift and drop and I know you’re imagining that she’s not breaking a

imagining that she’s not breaking a

imagining that she’s not breaking a tremendous sweat but if you want to

tremendous sweat but if you want to

tremendous sweat but if you want to rehab your belly I do this sometimes

rehab your belly I do this sometimes

rehab your belly I do this sometimes with some of my my professional athletes

with some of my my professional athletes

with some of my my professional athletes and they struggle through this too and

and they struggle through this too and

and they struggle through this too and you know if for those guys that are

you know if for those guys that are

you know if for those guys that are working on a six pack you’re never gonna

working on a six pack you’re never gonna

working on a six pack you’re never gonna have a six pack unless you move your

have a six pack unless you move your

have a six pack unless you move your pelvis you’ve got to move your pelvis

pelvis you’ve got to move your pelvis

pelvis you’ve got to move your pelvis and this is a really important way to

and this is a really important way to

and this is a really important way to start off somebody who needs to

start off somebody who needs to

start off somebody who needs to rehabilitate your belly but once you’ve

rehabilitate your belly but once you’ve

rehabilitate your belly but once you’ve done this and mastered this series of

done this and mastered this series of

done this and mastered this series of exercises we’re ready to go on into a

exercises we’re ready to go on into a

exercises we’re ready to go on into a real belly blasting and challenging

real belly blasting and challenging

real belly blasting and challenging routine that’s could have put on a

routine that’s could have put on a

routine that’s could have put on a little bit more muscle mass onto your

little bit more muscle mass onto your

little bit more muscle mass onto your belly muscles so thank you for doing

belly muscles so thank you for doing

belly muscles so thank you for doing belly Rehab with us watchmojo.com it’s

belly Rehab with us watchmojo.com it’s

belly Rehab with us watchmojo.com it’s been for Annika Delfino thank you for

been for Annika Delfino thank you for

been for Annika Delfino thank you for watching