1. The Core MUST be engaged the whole time. See images & Instructions below:
CORE MUSCLES:
To engage the pelvic floor just pretend you are stopping yourself from peeing:-) To engage the sidewall of the stomach, focus on only contracting the sidewall, or sides, of your tummy. NOTE: the Rectus Abdominus IS NOT part of the core group, only EXTERNAL/INTERNAL/TRANSVERSE are core muscles! You MUST have GOOD FORM the whole time! Dont try to be a hero:-) If you get tired and begin to "shake" then you are done and move on to the next part of the exercise