Set Your Base
- Lie flat on your back on the supporting surface.
- Place feet hip-width apart, with your heels about the length of your foot from your buttocks.
- Align Achilles tendons with pelvic bone (A.K.A. ishial tuberosity).
- Plant the first knuckle of the big toe and firmly brace legs.
- Create stability from the pubic area by clenching the thighs firmly, creating a strong, rigid foundation from which to begin.
- Arms should be relaxed and held above the waist or across the tummy, so as not to contribute to the movement.
- Chin to throat: Without lifting your head, press your chin down to your throat firmly, flattening your neck toward the supporting surface, (if done correctly this creates a bit of a choking sensation)and then release 30%.
Performing the Exercise
- Slowly tilt your pelvis as to press the lower back into the supporting surface. This will create a “sucking in” of the navel or flattening of the tummy when done properly.
- This motion is initiated in the abdominals and hamstrings (buttocks should be relaxed).
- Be aware that these are nine count motions: three counts moving into the motion, a three count hold, and a controlled three count release.
- Breathing should be synchronized with the motion. Each EXertion of effort is coupled with an EXhale, and each inhale is coupled with a release.
- Release is a return to the neutral position via relaxation, and not an activation of the opposite motion.
- The goal of the F5 series is to awaken the muscles of our “core” and synchronize them with the even deeper muscles of the pelvic floor.
- The primary concern of the F5 series is, first and foremost, to re-engrain the primal reflexive pattern. Only when this is achieved does one progress to higher level training, such as compound exercises, and to secondary concerns like aesthetics or athletics.
- Balancing something flat (such as a board, measuring stick, or even a rigid pillow) across your knees will provide feedback from unwanted aberrant movement.
- Give thought to your base at the beginning of and throughout each repetition.
Counting Companion Video: