You’re hearing it here first: there’s a new way to progress past single leg before you get to double leg in a supine position!
It’s double leg supported
Now… don’t rush this. We want to make sure you feel supported all the way through the process while working on your diastasis recti and core stability, but this will help you with that in between step.
Let’s talk through it.
First of all, start here, like how Becca is lying in our supine series.
Make sure your shoulders, head, ribs, spine, and hips are all on the floor. If you struggle in any area, it must be supported somehow, with a pillow, rolled up towel, etc. Don’t skip this part or the work won’t make any sense.
Remember… if you’re new to me and you haven’t worked your way through my program, you’ll need to keep your head and shoulder on the floor.
Start with moving one leg at a time.
When you are ready to progress, here is the double leg supported instruction:
Be really mindful of the core engagement piece throughout this practice.
And, as you get better at the support, you’ll want to play with double legs, but none too soon! Make sure you are doing it properly by following my protocol in the book or the course.
And you’ll be well on your way to a stable, functional core.
Do you like this new step? Does it help? Does it challenge you?
Rib flaring is pushing the chest forward beyond straight alignment, causing the ribs to be open between the sternum and the rectus abdominis
(image by Leslie McNabb)
As you can see, rib flaring can seem like good posture, because the shoulders are back and the chest is forward. I often see this posture in performance athletes and fine artists, as they have been taught to project upward in their posture.
But the issue is that it is actually not aligning the ribs over the hips, causing strain on the rectus abdominis, and knocks the rest of the frame off as well.
What do we do?
Here’s a quick video to start working on rib flaring:
You are going to want to work on it a little at a time, until your new alignment feels more normal.
Want more help? Check out my video series on alignment HERE.
This means there are literal cellular memories of events that happened in your family, race, and gender past. Trauma is buried deep in us.
The ego knows this.
Let me give you an example.
I recently walked around a high school football game, and tuned in to the energy I felt around me. Women and the young women around me had a sense of nervousness. Their eyes darted. Their voices shook. They smiled nervously at the men around them.
The men there smiled with unabashed confidence. There was no darting of the eyes; no sense of fear. I don’t doubt that they have a level of a different kind of fear; maybe a fear of some kind of loss. But it’s undoubtedly different.
The ego knows and therefore is speaking very differently to us.
I once, in passing, heard The Medical Medium Anthony William say “The greatest fear of the male ego is that women will laugh at them. The greatest fear of the female ego is that men will kill them.”
That felt very real to me. It’s my life experience.
Women walk around with low level fear and anxiety. Women have to self protect in most environments, with a deep understanding that the male ego wants to power over them, which can lead to attack or worse.
Men walk around with an ego insisting that they take and maintain ultimate power, because powerlessness is emasculating. This is why male egos attack one another in a different way from how they attack the feminine.
This is merely an observation. I know and understand that we are working on a new day and a new earth. As we rise to the new earth, the ego will scream louder. But also the lines between those who rise above the ego will become blurred. We are becoming one solid force for good and for God. We also know we cannot be deterred.
Have you had a moment where you can release yourself from both?
Wow that’s hard, right?
Because we want to define ourselves by flattery… and we default to define ourselves by criticism.
But neither are true.
I got my first job in fitness (when I was 19) because I “look good in that leotard.”
I was equally flattered and appalled…. as well as pressured. To keep that image. In fitness, a lot of times, we feel like an image.
Over the years, I’ve been picked apart by various fitness entities, public and private, and I latched on to that too.
“Not toned enough”
“Not ripped enough”
“Not the right body type.”
And when I was injured?! Oh don’t get me started.
I know my sisters AND brothers in the industry have gotten their own peanut gallery criticisms, too, based on their genetics and basic body makeup.
Letting go of all of that feels like dropping the bar at the end of the workout. Done. Drop it. Walk away.
The other side of that coin is flattery. I’m very uncomfortable being flattered. My brain argues with flattery. “No you’re NOT,” and “don’t let them down now!”
So I have walked away from people who have been over-complimentary or when I feel they become too reliant on me.
Where does the balance come in?
Well… it comes in knowing WHO I really am. Critics don’t know. Flatterers are seeing what they want to see.
I am that I am. I am whole. I am free. I am the totality.
And I’m uncovering more every day. Free from what others think or say. Just being. A little more every day.
I’m so grateful that I have the opportunity to just be the guide now. I write, speak, and teach from a place of guidance, not showmanship. It feels way better and less full or pressure than feeling like I’m supposed to be some kind of focus. The work is the focus. I’m the guide.
And I’m guided BY something far greater. That is freedom.
Would love to hear your stories of freedom from criticism and flattery. How are you doing with that?
The following is taken directly from the book “Flatten my Postpartum Belly” by Carrie Harper and cannot be reused without written consent.
There are 56sections of instruction in the book “Flatten My Postpartum Belly” for specific core strengthening. These should not be done without proper understanding. Please refer to the book for more direction.
Section 1: Supine
Section 2: Prone Position
Section 3: Side-lying series
Section 4: Quadruped
Section 5: Seated
Section 6: Standing
Make sure you have picked up your own copy of the book “Flatten my Postpartum Belly” for all the information you need to get to this point.