3 Exercises to build the foundation of a body that holds up to your life.

It’s not a mystery why the body breaks down. It runs off of systems - specifically your skeletal-muscular system for movement, blood flow, and the energy to get up and go without pain at any age.

Here are the 3 exercises that I’ve found set the foundation for EVERY other movement you could want to do, from playing on the floor with your grandkids, to exploring new hikes, to lifting heavy, to transforming your shape.

Doing at least 10 reps or 2 minutes of just these 3 exercises daily will completely change the way you feel and move through life.

Ideally done with a wall, and if possible, in front of a mirror so you can both see what you are doing, and also build a better mind-to-muscle connection.

Begin standing a few inches away from the wall. Lean back slowly, to touch ONLY the back of your head to the wall. From there, tuck your chin, and imagine each vertebrae separately, pressing only one at a time to the wall. Slowly peel your head, neck, and so on, off of the wall as you press the next vertebrae to the wall, moving down your back one piece at a time. Keep your hips away from the wall until the last possible moment, then roll all the way through so the tailbone touches the wall. Repeat 10x or for 2 minutes.

Spinal waves tutorial

Marbles to Heart

Begin lying flat on your back on a mat, knees bent and feet on the floor. Place one hand on the lower part of your belly, just above your pubic bone. Imagine your hips are a bowl, and there is a marble inside. Arch your back to roll the bowl and marble AWAY from your heart. Then, feeling tension deep within your belly under your hand, tighten from there and pull upward toward your rib cage to pull the hips and the “marble” toward your heart, as hard as you can, feeling your waist tighten like a corset. On your next inhale, roll the marble away from your heart. Exhale, roll the marble to your heart. Continue repeating for all reps, feeling your lower waist get tighter with each repetition.

Squat Knee Presses

Begin with feet wide and toes turned out. Lower your hips as low as you can into a squat position. (If a squat is too challenging for where you are right now, you may sit in a chair and press each knee with a hand instead of the elbow.)

Place each elbow on the inside of the respective knee, and make fists with your hands. Press your fists together to push your elbows and knees out to the sides so you feel a stretch on the inside of your legs. You may also feel it in your low back and glutes, depending on how tight you are beginning. Press only for a second, then release. On your next exhale, press open again, then inhale and release. Continue repeating.

Squat Knee Presses

Have any questions? Don’t hesitate to reach out so you can feel confident in your movements and your skin!

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