DEEP CORE ACTIVATION (Transverse abdominis, pelvic floor strengthening)|

[@mae9550]

I enjoyed the exercises. Though if I wasn't looking at the screen I had no idea the exercise was over.

[@c.a.7069]

I have been doing these exercises every day for the last month and can definitely tell that my core feels stronger! Thank you for the video!

[@CoachSofia]

That's amazing and good for you for staying consistent! I have other core strengthening videos I made you can check out and keep progressing on strengthening your core :)

[@kaelahorne8856]

These TVA deep core and pelvic floor exercises are gonna be the ones to snatch your waist 💋

[@mandybugeja6829]

As someone with neck and back arthritis and osteopenia great to find a workout for core that doesn’t aggravate these conditions .Thanks

[@CoachSofia]

You are welcome! All of my workouts are low impact and easy on the joints

[@ashleewilliams9673]

This was more challenging than I thought it was going to be! This is exactly what I was looking for. Thank you for this! I’m going to use this everyday to strengthen my core muscles. ☺️

[@CoachSofia]

That's great! Yes, once we focus back on doing the exercises with good form they become more challenging. No need for complicated exercises to strengthen the core. I still do these frequently.

[@chickenthotpie765]

This video provides a great example for “mind to muscle” - I could see someone feeling absolutely nothing but leg muscles if they don’t focus on the core. When you really focus on the abs it’s definitely targeting but not excruciating and was actually really pleasant and fun! Thank you!!

[@CoachSofia]

Great way of putting it. Yes it is so important to prioritize quality repetitions and doing things slow. Some people rish core work and it's actually focusing on each repetition that makes a difference. I'm glad you found the video helpful :)

[@justadogdude]

I find lifting your head like your doing crunches or just lifting it up with nothing but your neck helps engage the muscles more. I am not new to working out, but this great for beginners and also for someone like me who was injured and needs to get back into it. Great job everyone, get swole 💪

[@CoachSofia]

Hey! So I try to always avoid lifting the head and it is for a reason. You can put tension on your neck, and instead of using your core muscles you compensate with your neck to lift you up. It can also encourage a bad posture for people who already suffer from that rounded shoulder-forward head imbalance. I generally don't advise crunches for people and prefer to focus on keeping your head down and just letting your abdominal muscles do all the work. My channel is very focused on injury prevention and rehab, so my routines reflect that because most people on my channel are experiencing back pain or neck issues. I hope that makes sense :) I'm glad you enjoyed this routine and I hope you continue to come back! I can promise you that I always have injury-prevention in mind when I'm creating and filming any of my workouts :) If you want more muscle building workouts that are also low-impact, I have the Rebuild program in my playlist! 🙂

[@lisamcfatter9234]

My son sent me one of your videos. So happy he did. Today is first day doing this workout. Thank you

[@CoachSofia]

Aw I'm glad he did! I hope you enjoyed this routine :) please check my channe I made many new core routines!

[@nonitak1956]

Very simple but effective workout

[@jonestacara]

I’m so glad this entire routine is on the floor

[@CoachSofia]

Yes! so you can just focus on working your core the whole time :) Glad you enjoyed it.

[@elizaater5161]

I really liked this!! Definitely felt something going on. Will be doing again, and hopefully will get stronger over time! I just wish that there was a beep when the exercise finished. Otherwise, I really appreciate this, as all the other pelvic floor strengthening videos have someone talking the whole time. This was very nice!

[@MinimalMama]

I really really enjoyed this on. Nice one for if you want to be laying down and not moving around so much. I did without break and abs are on fire 🔥 Great one loved it and will make a regular part of morning routine. Thankyou so much! 🙏🏼💗

[@CoachSofia]

Awesome! I'm so glad to hear that. I know they look easy but they're so effective in activating and working the core!

[@TayThames]

These exercises are really useful and effective thx!

[@CoachSofia]

Glad to hear that. you're very welcome!

[@mariannedaly3810]

Thanks Sofia - your workouts are very helpful 👌

[@CoachSofia]

You're very welcome 😊

[@nathanowen4226]

Hello dear, how are you? This is Nathan and u do a great and amazing job on your workout videos on your KZbin channel

[@nathanowen4226]

Hi Coach, hope u doing good?

[@roseinayah651]

This looks simple and you gonna know until you try it 🔥🔥🔥

[@justdeepee1238]

Nice video but I wish you woulld use a few words. I am a true beginner and when you pat your stomach, I don't know what to do and should my back be completely flat or slightly archred?

[@CoachSofia]

Yes, I switched to speaking in my new videos so I hope you'll enjoy those! Keep your back on the floor always. No arching:)

[@CoachSofia]

Hey everyone, I am so glad you've enjoyed this routine. Check out my new core series (FREE): www.coachsofiafitness.com/core-challenge/ - The 5-Day Core Challenge series is a step-by-step mini-program to help you strengthen your deep core and relieve lower back issues.

[@dancsing184]

🥵🥵🥵 my quads were even on fire 10/10 for low impact but still deep burn! 🔥

[@derrekaclinkscale9740]

Great video ❤I will do these daily

[@CoachSofia]

Awesome!

[@athanasiaa6257]

Very good workout! My left side is extremely weak so, I helped lift my leg with my hands after the first few reps. Is it best to do these exercises every day or every other day?

[@CoachSofia]

That's okay! And remember that you can reduce this routine into 3 exercises (the ones you feel most comfortable with) so you can focus on your core on each set. The frequency depends on your current level. It's safe to do the exercises everyday as long as they don't trigger pain and you can do them at full effort each time.

[@heathermoore8973]

Are these good to heal diastasis recti

[@SunGoddes113]

I have piriformis syndrome/sciatica and am doing PT but it doesn't really help. Will strengthening the core relieve the pain? Thanks in advance!

[@CoachSofia]

It can but I highly recommend you check my videos on piriformis syndrome. I just did one a day ago! Also, check my gluteus medius exercises. I found the gluteus medius to be effective in alleviating piriformis pain. If you want my help, please checkout my program Piriformis Control as I designed it specifically for piriformis syndrome with releases and corrective exercises. Here's the link: Coachsofiafitness.com/piriformis I hope you can recover soon 🙏

[@SunGoddes113]

@CoachSofia thank you very much, Sofia for your quick response and assistance. I've had piriformis syndrome/sciatica since 2014 and I've been doing piriformis syndrome exercises recommended by my ortho but still have pain. I've done all types of glutes exercises but it seems to aggravate my symptoms. 😞 I was thinking if I strengthen my core it would help. I'll definitely check out the information you provided. Thank you, kindly!

[@nusrattamanna3655]

does it help to reduce belly pooch

[@CherryLabajo-i6y]

It should be everyday?this exercise

[@crissyhosein410]

Ok day 1…..going to do this everyday for the rest of the month & give a feedback.

[@Winnergurl]

Hi, how is this going for you?

[@shannonhale1994]

This is actually a great workout! Thanks from Australia ❤

[@CoachSofia]

You are so welcome! I'm glad you enjoyed it

[@VirtualCarbon]

I like the new editing, great follow up as always

[@CoachSofia]

Glad to hear that :)

[@lilgirl4289]

These exercises are to be done at which speed slow or normal or fast

[@fitnessh2o]

Amazing as always my friend!💯👑💯..every routine goes to the next level!!

[@CoachSofia]

Thank you

[@pratibhathangaraj7020]

Should we exhale nd contract the tummy muscles and then do this

[@marshallmuoki2713]

I got injured last year 2023 July while doing leg press, just got up the next morning and i couldn't bend over, it's been now 7 months since and never got any thing to help, the pain gets more worse while walking and it runs down from my butt to my calf, am at a point that i blame my self for having to do the workout and just giving up and knowing that am gonna live with this condition my whole life

[@CoachSofia]

Oh no that sounds so painful. I'm so sorry you're still in pain. Sounds like sciatica. The core workouts on my channel are good for that and I also have a program specific for core strengthening which can also help you: www.coachsofiafitness.com/core It's a gentle program. Wishing you a fast recovery.

[@lalalovasz]

Day1✅ i did the workout 2x today and i really enjoy it so far Day2✅ 2x Day3❌ didnt have the chance to do it Day4✅

[@CoachSofia]

That's great! I'm sure you'll notice changes and difference in your stability after a few workouts. I usually aim to do core 3 to 4 times a week!

[@kunalgupta8154]

Maam is it osteoporosis friendly?

[@gwenpenn3433]

Thanx

[@ugonnaonyenekwu1945]

Is it safe for persons with Diastasis Recti?

[@CoachSofia]

Yes :)

[@shelly6176]

Can we do these if we have piriformis syndrome?

[@CoachSofia]

Yes 100%. These shouldn't make piriformis pain worse. Make sure your lower back is glued to the mat though. And if at any point you do feel discomfort just take a break.

[@robertasalvo1077]

Do you need to engage the core while performing these exercises?

[@CoachSofia]

Of course!

[@shantaveous2924]

How do you engage your core?

[@julissalinares2304]

Does the excercises make your waist wider?

[@CoachSofia]

Not at all. Just strengthens the deep stabilizers. They don't grow in size they just become 'active'.

[@julissalinares2304]

@@CoachSofia thank u so much

[@kathycall8624]

Loved this but I wished you would have said “And rest” because I wasn’t watching the scrub. Thanks

[@CoachSofia]

My new core videos have a timer with the beep and me talking! Please check them out.

[@2RAW2REAL2PRETTY-zt4vb]

Why am I shaking while doing these 😭

[@CoachSofia]

They are harder than they look!