Not just a spare rib!

Today I've been inspired by chats I've had with a few of my clients about how important the position of ribs is for working your abs more efficiently which relates to your posture and how you use your whole upper body especially in weightbearing but also in any lower body work to be able to align well for efficient movement and use of the connection between upper and lower body (pelvic floor and glutes most essentially).

In this video I talk through why rib position is so important, how to think about visual cues for correction, and ways to help your body work effectively over time to get stronger over time.

Let me know any comments or questions you might have, I hope you find this interesting.

Day 23 - Morning wake up with some cows!

Saturday, Day 23 - I decided today that training in the dark just wasn’t all that lovely especially not with the rising evening damp and the cold creeping in even as I moved.  So when I got up (woken by the Ginger Nut needing a wee of course), I threw on some shorts and a top and went to a little bit of space in the field next to our campsite which has some logs and a tiny bit of flat ground to play around on.  The cows looked at me very curiously the whole time, but I guess by the time I started on the circuit and was making huffing and puffing noises they thought I was one of them!!                                         

As I was at least a day behind on the schedule to complete all of my 12 week programme in 26 days, I chose to do the pilates and strength sessions from Week 11, and the circuit session from week 10 one after each other.  A nice mobile intro in the pilates, a pre-activation strength session and then I’m nicely warmed up for the circuit.

The pilates session focussed on a mid-range flow of movements starting from standing, going through down dog/plank positions, and then onto all 4s and finishing with side-lying glute work.  The initial flow in standing is the signature Garuda pilates moves which I find hugely beneficial for mobilising a tight and uncomfortable mid-spine/ribs, and therefore ideal for a 15 minute flow when waking up, it’s then brilliant to challenge the whole body all together to bring everything right in and re-connect.

The exercises in the strength and circuit were:
Strength:
1) Down Dog scap press - in a dog position, shrug shoulders up to ears and then squeeze them back down to mid back
2) Single leg deadlift - stand on one leg, balance extending other leg up behind, core and all squeezed in to middle, then stand quickly with drive to upright
3) Forearm donkey kicks - down on elbows, kick 1 leg up keeping it bent in same as start position
4) Bench straight leg kickbacks - kneel on bench with one knee and both hands, other leg straight down to floor, kick that leg back until it is horizontal with spine

Circuit:
1) Push-up with alt toe touch - do a push up and each time touch outside of one foot with hand
2) Alt side lunge to jump - side lunge, then back to centre and jump up both legs, then swap sides
3) Side plank with knee tucks - side plank on your knee, then extend your top arm and leg, then pull elbow and knee to touch in front of you then extend back out - repeat either for half the time or do 5 on each side before switching
4) Ski mogul switch hop burpees - start facing off at an angle, hop switching direction 3 times, on 3rd, stay and hands down to floor, feet out to burpee and back in and jump, then do the switches again ending up facing the other way next time you do the burpee.
5) Glute bridge with alternating overhead reach - a normal glute bridge, with one arm reach overhead and to the other side of your body, come all the way back down before repeating and switching arms.

The rest of the day was spent with the kids messing around in the little stream at the campsite, building dams, chasing fish and making potions - I sunbathed, read my book, drank tea (then wine) and ate biscuits - bliss!!