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Core, Glute, and Scapula Activation

The core muscles are the physical foundation of your body — akin to strong pillars that hold up a building.  Without strong core muscles, you are more likely to get injured, suffer bad posture, and feel discomfort.  Core muscles balance and center the body so that your movements are more fluid.

The Core is not just our potential six pack, rather it includes muscles in our hips, butt, lower back, side obliques, stomach area, and much more.  For this reason, we should do a variety of compound and functional movements to make sure we exercise all of the important muscle groups.

Every successful athlete, dancer or fitness model has a strong core.  If you build a strong core, it will be the most important step you take to physically enhancing your life.

To activate your core muscles just bring your belly button in toward your spine without holding your breath.

Squeeze Your Stomach MusclesSqueeze Your Stomach Muscles

Your core should be tight in every single exercise I teach. Every single day of training we will begin our first group of exercises, focusing on the core.

Make sure to breath while activating your core.

Many people when exercising don’t know how to breath properly while engaging their core, and tend to hold there breath.

By general rule Exhale while pushing, inhale while releasing

While moving, lifting, or pulling (Concentric portion), I like to breath out focusing on keeping my core tight, in the relaxation phase of the movement (Eccentric Portion) I like to breath in slowly.

Your legs are not only needed for walking, running, and standing; they also contribute to upper body strength.  When you can lift heavy objects with your legs, your upper body strength increases. If done incorrectly, you can damage your knees.

When heavy lifting, begin with your hips, and use your lower body. This  increases your abdominal and lower back strength, allowing your chest to press more and shoulders to lift with good posture.

To lift properly, learn how to Hip Hinge

Hip hinging is done as a preparation to pick something up from the ground, or move our body in a balanced manner.

Here are four easy steps on how to Hip Hinge:

1. Stand with feet shoulder width apart toes facing forward

2. Bring your hips backwards while leaning forward towards the ground

3. Allow your knees to bend slightly

4. Arch your back slightly upwards and keep your body facing forward

There you go! Great Job, you have just learned how to Hip Hinge. This is going to help you do the Squat, RDL, Boxe movements, and much more!

Make sure your butt is coming back and lean forward keeping your back straight

A few notes:

• To insure you are moving correctly focus on the position of your knee relative to where your heel is. If your knee directly above your heel or toe, and you feel your butt and front core activated, you most likely are moving correctly.

• Make sure as you bend down in ANY movement that the weight of your body is not too much on your toes (your heels should not come off the ground squatting or doing the RDL), and your knees don’t come excessively forward towards your toes.

• If you are able to squat down, bring your hips to slightly above your knees, and your knees stay in place (not coming forward much), then great job! You can also remember to push off your heels.

 

Since the shoulder is the most mobile joint in the body, it is particularly vulnerable. We can prevent issues by strengthening scapula/shoulder blades and engaging it by bringing your shoulder blades together.

Here’s how:

1. Bring your shoulders back and downward opening your chest.

Bring Your Shoulder Blades TogetherBring Your Shoulder Blades Together

2.You should feel the two stabilizing muscles of the scapula coming together.

If you have a friend, you can practice putting your hand on their upper back and feeling their scapula protract and retract. Have your friend evaluate your scapular retraction ability with their hand on your upper back, or do it alone.

If you are having trouble with this one, I recommend doing scapular push ups on the floor or wall.

This is the most important section in the Brazilian Body System. You may need to refer back here multiple times.

Or Buy a Resistance Band and practice pulling it outwards

 

Boxe Stance: For the 5 Boxe movements

1. Begin in your Brazilian Body System® Stance

2. Bring your stronger leg behind you, almost in line with your front leg, but remain facing forward

3. Make sure your toes are both pointing diagonally in the same direction

For Right Handed IndividualsFor Right Handed Individuals
For Left Handed IndividualsFor Left Handed Individuals