If your pelvis is tilted, your abs

cannot even activate. You're stretching

them while you're asking them to fire.

So, you don't really have a weak core.

You have body position that's preventing

your core from working the way it

designed to. In this video, I explain

what determines whether your core can

actually generate pressure, and I'll

show you three simple drills to put your

body into a position where bracing

becomes natural. Hey guys, I'm Gabi from

The Body Alignment Training. Over the

past decade, I worked with everyone from

office workers to Olympic gold

medalists. One pattern keeps showing up.

People aren't stuck in pain because they

haven't been trying hard enough. They've

stuck because they've been solving the

wrong problem. They've stretched,

strengthened, foam rolled, and followed

the countless mobility drills, but none

of them addressed the structural root

cause.

First of all, let's take a look at what

what on earth is core in common sense.

So, basically, your core is just like

this can. So, it's formed by the lid,

that's your diaphragm, and the bottom,

that's your pelvic floor, and the

surrounded, that's your abs muscle, and

also spinal erectors. Okay? All of them

formed a pressure container to be able

to maintain stability in your movement.

But, your core is not really a solid

disc. And it's actually quite fluid. So,

it can be influenced by the shape of

your thoracic cavity, and also the foot

arch structure. Let's start from the

top. If you're a desk worker, and if

your daily routine is sitting more than

8 to 12 hours a day, very likely your

upper chest collapse like this. And your

chest collapse right into the abdomen,

right? Taking over the space here. The

belly has no choice but protruding

forward. That's because your chest

collapse right onto it. Now, let's take

a look from the bottom. Your core's

position can also be influenced by your

feet. That's because the bottom of your

core, your pelvis, has like direct

connection with the position of your

foot arch. Generally speaking, there are

two scenarios. Number one, if you lean

both outward and forward of the feet,

your pelvis is going to sit right into a

anterior pelvic tilted position. If your

foot arch collapse inward and forward,

that's going to put your pelvis into a

posteriorly tilted position. So, your

core's position were both influenced by

the position of your chest and also the

force coming up from the ground. So, the

problem is not really about your abs.

No, you are not doing enough abs

workout. The real problem is you are not

even creating a good environment to be

able to let your abs connect with a

movement. Through the next three

exercises, I'm going to help you to

restore the position of your chest and

also the force coming up from the floor

to create a good environment to let you

to fire your abs just naturally any

kinds of movement you want. Stop trying

to fix your pain. Seriously, pain is not

the problem. It's often the signal.

Until you rebuild the structure creating

it, the pain will keep finding its way

back. That's why we built the 28-day

full body alignment protocol. Click the

link below and see if you are qualified

for it.

This movement is called supine spinal

twist and designed to bring back the

mobility of the spine and restore the

tension of your obliques so your chest

and pelvis can be more aligned. I want

you to lie down on your back in this

position and bring your legs up. Your

hips, knees, and ankles are in 90° to

prevent your lower body from

misalignment, you can squeeze a pillow

between your upper thigh so to keep your

lower body like a one unit. And then, I

want you to grab your kneecap just like

that. This position is going to help you

to prevent any unnecessary tension of

your spine, okay? And then, remember the

right sequence should be lower body

rotate first to one side of the body and

then exhale gently. You don't hear

anything. You don't feel any

tension. Exhale until literally

no air left in your belly.

When you finish the exhalation,

inhale, relax, and restore to the

neutral position. Can you see the

movement is not dramatic, just probably

a few centimeters. So, rotate first.

Exhale second, as gently as you can.

Keep your neck relaxed. When there is no

air left in your belly, inhale and then

restore to the setup position. That's

all I need you to do. Some of us have a

very shallow breathing, so I want you to

elongate the duration of the exhalation.

Rotate, exhale a little bit longer, a

little bit softer, until nothing left,

restore. I want you to repeat this 10

reps for each direction. Keep the

minimum range of motion. For the second

movement is called lateral expansion

breathing training. I want you to find a

weight, either it's a dumbbell or a

water, it doesn't matter. It's like as

long as you can feel some resistance

with your ribs, the weight is fine.

Firstly, hold

the dumbbell at the root of the palm.

Pay attention to the pressure. Should

always be 50/50%

upon both your thinner and

hyper-thinner. If it's laying too much

on one side of the palm, it's going to

cause a rotation of the wrist. In the

long run, you're going to suffer from

the wrist discomfort and pain. We don't

want to do that. So, make sure the

weight percentage 50/50%

through the root of your palm, and push

it all the way up. Go. Push it up. Very

good. And then, I want you to cross the

same side knee to the opposite side. The

key is not how high or how low your knee

going to be, is whether your ribs can be

aligned with the pelvis. Show me a flat

rib.

That's not okay. Exhale.

Bring your ribs aligned the pelvis.

Okay, I want you to stay in this

position as you the push up. So, it's

going to activate the muscle around your

ribs and also the shoulder on this side.

Breathe in this position from 30 seconds

to 1 minute. I want to breathe in in

this position twice

for each side. For the last movement,

it's called lower body alignment

training. All you need just two books

with the same width. I want you to place

the book just like that on the floor and

then bring your feet up like this. So,

let the book cut your feet into half.

So, in this way, it's going to do

restore your body weight back to your

heels. And then I want you to stand with

your 60% of body weight on your heels,

30% of body weight on the big toe ball

here, and 10% of body weight on your

little toe ball here. And then I want

you to gently shift your body weight

forward and backward and left and the

right to make sure the percentages are

right. We're going to start from here.

When you get your percentage right,

basically, you we are rebuilding your

structure upon the tripod. Okay. And

then I want you to flex your hips

and knees and ankles at the same time.

Learn to coordinately flex your lower

body, right? We can see here is like a

more knees and the less hips. I don't

want that happen to you. So, I want you

to practice and improve this. Anytime

you sit and you feel your ankles stop,

push the floor away

and raise yourself up. So, he's not even

squatting halfway. He's only squatting

1/4 of the depth. Do not force yourself

to sit all the way to the bottom. You

are leaning, that's not worth it. So,

just slowly flex your hips, knees, and

the ankles all together

until you feel your ankles stop. That's

the bottom. And do not push your knees

back to get yourself up. Do not raise

your butt up to get yourself up. I want

you to push the floor away, use the

ground reaction force. Okay, push.

Slowly get yourself raised up. I want

you to repeat this slow controlled

movement for 10 to 20 reps. This going

to significantly help to realign the

whole lower body alignment. I want you

to remember your pelvis doesn't work in

isolation. It is connection to your rib

cage, your feet, your breathing,

everything. When one part loses

position, the entire system adapts.

That's why doing more crunches really

fix the real problem. The body follows

structure before it follows strength. If

you found this video helpful, hit the

like button, and then share it with

someone who's struggling with the same

issue. If you want to build a body that

moves the way it designed to, not the

one that relies on compensation,

subscribe to the channel. Every week I

will break down the structural

principles behind pain, movement, and

the performance. Be the Ferrari first,

then press the accelerator. Human before

athlete. This is Gabby. See you next

time.