Sahrmann Tranversus Abdominal Exercises

I wrote this article for Livestrong.com and are for those who can't due heavy impact training...I hope you enjoy it, and click on the link to read the rest of the article!

Overview

Your abdomen could be one of the most difficult muscle groups to keep in shape; however, there is an alternative to doing 1,000 situps to get toned abs. Dr. Shirley Sahrmann, a physical therapist and associate professor at Washington University in St. Louis, formulated a series of abdominal movements, which are currently used in physical therapy clinics and fitness programs today. Dr. Sahrmann's stomach exercises help develop strength and tone in the lower abdominals. These exercises target that troubled area without causing stress to the abdomen or your lower back. Women who have just given birth and want to exercise or those who want to restructure and build strength in their abs may benefit from these exercises. Before attempting these movements, consult with your physician and physical therapist.

Sahrmann Exercise 1

Lie on the floor with your knees bent, feet flat and arms at your side. Hold your stomach in and do not flatten your back. Instead, keep your lower back slightly arched and relaxed. Keep one leg bent. Slowly slide your other leg out until it is straight on the floor and slowly slide it back up to the bent knee position. Relax your stomach. Repeat the exercise on the other leg and do 20 repetitions. When this exercise is comfortable, you can then progress to the next movement.

Read the rest of this article HERE!

Bend, Lift, Fly

For those of you who asked, y

I snagged this photo on ilovewildfox.com, however it is a tumblr recycle as well!

For me, this photo generates freedom with restriction. Does everything need to go hand in hand?  The balance? 

The pic has given me the inspiration to write this blog post.

As a past dancer and best friend to the magnificent Miss Michelle Natalino who runs the amazing performing art Studio BE school and is also the best performing arts teacher/choreographer in life ;), my metaphor to bend, lift and fly reminds me of her:

Bend: 

Why is it so hard to bend to your dreams or goals, and yet so easy to let yourself fall in depression or guilt? There are tons of books, doctors and spiritualists that have a number of answers for you, including your friends and family. However, it is YOU that needs to bend to your true hearts calling and bend to what makes you happy. I could be having a legitimate conversation with my best friend and she can be choreographing a dance in her head. Finally shouting out, "Look at this!" Her dream is apart of her very being without question. It is so innate in her, it is almost magical to be around! She could have bended to everyone else's whim but instead she stopped, focused and now (as she always knew) is a teacher. An inspirational guide to her lovely and amazingly talented dancers and artists who are allowed to BE themselves and dance, sing, and perform their heart's out! She has given a gift to the world and the world has given the gift right back to her.

See, when you bend to your dreams and true happiness you give a gift to the world that allows others to bend to their dreams! You can BE who you want to be!

Lift:

Lift your dreams to your mind. You have more control of your life and outcomes than you think. You may or may not need to share it with people, but they need to be very aware to you!

"Take the first step in faith. You don't have to see the whole staircase, just take the first step."

~Martin Luther King Jr.

Fly:

Flying is a metaphor for the magic in action!!! We can bend to the wills or not, we can lift so high it seems unreachable but without flying--action--there would be no result.

Let your dream soar to others and the universe, doing this will help make your dreams and goals bigger. Action is listening to the signs, whether it be internal or external. It could be a person popping into your life, or a random word on a sign, or a thought you come up with. Put the work in and you will reach your goal. The universe will conspire to your wants. "What we think about, we bring about," from the Law of Attraction.

And it is true!

So my dears, Live.Connect.Breathe It! Always remember who you want to be and never give up!

Miss Michelle Natalino got what she wanted and now it's your turn ;).

With Love,

LCB