Rami's Blog

Like the Yin-Yang, Eastern Martial Arts and Western medicine are two halves of a whole. My mission is to preserve the ancient mind-body tools, and pass them on to you.

 

Mind-Body Workout #2: Stretch and Strengthen your Core

It's time for another mind-body vlog workout routine! This month, we're going to focus on the core, which we'll narrow down to our abdominals, lower back, and inner pelvic girdle muscles.

The core of our body is the true seat of our health and strength. In martial arts, all power is transferred through the core into our punches and kicks. The core structures also protect our vulnerable internal organs from damage.

This workout routine will not only work your core muscles and increase strength, it will also stabilize your lower back and massage your internal organs. Here your go!


Mind-Body Workout #2: Stretch and Strengthen your Core

Do these exercises five days a week (weekends off).

Chair Twists: 1 set
     Hold each side for 2-3 minutes. Keep your shoulders even and relaxed. Don't turn your hips!

Groin Stretch: 1 set
     Hold this stretch for a good 4-6 minutes. There are a lot of tense muscles in the pelvic floor.6

Sit-ups: 3 sets (I don't have a video for these yet, but it's pretty straight forward)
     Go slowly, with 2 minutes of rest in between each set.
     1-15 reps is beginner, 16-30 reps is intermediate, 31-50 reps is advanced.

Buddhist and Taoist Breath: 4 sets with 30 seconds of rest in between
     First two sets: Buddhist breathing for 1 minute.
     Second two sets: Taoist breathing for 1 minute.

These last two exercises should be done while you continue to do the Empty and Full Moon motions. If you can't coordinate that much mind-body motion yet, just focus on your breathing in and out.

Grind: 6 sets of slow, controlled motion. 
     Alternate: one set rotate left, one set rotate right.
     First two sets: smaller circles.
     Second two sets: medium circles.
     Last two sets: big circles.

Push the Tablets: 3 sets, 30 seconds each
     This is a great rotational exercise. Use a chair is you want. Put your mind in your core!

Few! That's a pretty intense workout. A lot of these moves come from Tai Chi. If you want to explore more Tai Chi movement and theory on your own, check out my DVD, Sunrise Tai Chi, which is currently on sale at amazon for less than $10.

Good luck!