This set of exercises on the mat enable us to practice excellent spinal alignment while adding loads to the core from the front, back and side. The goal is to initiate ABB form in each position and sustain it for 60 seconds or 5 10-second exhales.
ABB Form Setup - as described above
Bridge - feet and knees together; maintain ABB form, especially rib tuck
Side Plank Knees (Left) - breathe deeply, broad shoulders, great alignment
Bear Crawl Knee Lift - align, inhale, initate exhale, lift knees, repeat
Plank Neutral Shoulders - establish alignment and focus on breathing
Side Plank Knees (Right) - as above; active glutes
Nordic Curl (Arms Low) - keep glutes active in addition to ABB form