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We know that jumping into a workout isn't recommended; as a trainer, ideally, you'd always warm up first with me. But whether or not you swerve your warm-ups in your own time, preparing your core and spine is very important, and these five "grounding" exercises are perfect for helping you do that.If you try these before workouts, you'll feel more connected to your body, including your core and diaphragm, and the ground beneath you. This is particularly crucial for exercises that require foot-ground connection, like squats and deadlifts, plus moves like push-ups or planks, where your hands or elbows are also planted.Below, I show you exactly how to do them, plus share some of the benefits. One of the best yoga mats is useful to have, but any exercise mat will work.If you experience pain at any time, stop and rest. If you're working with an injury or health condition, or you're currently pregnant or postnatal, I recommend seeking advice before starting these exercises.Watch: 5 low-impact exercises for posture and core strengthTry to work slowly through these and focus on exactly what your breath and body are doing. As you breathe, slow it down to three to four counts in and out, breathing down into your stomach while lightly bracing your core. Imagine inflating and deflating a balloon; placing your hands on your stomach can be useful for connecting with the breath. Some beginner breathing exercises may help you get started.Additionally, with your feet on the ground, press through your heels and big and little toes. This is called a tripod position, and combined with toe splay, will help you feel connected to the ground. Combined with some breathing exercises, spine work, and core engagement, your whole body should feel ready to move safely.The routine:Get instant access to breaking news, the hottest reviews, great deals and helpful tips.Pelvic tilt 2 sets x 8-10 reps: Lie on the mat with your knees bent and feet pressed down, hip-width apart. Place your hands lightly on your hips. Keep your chin tucked so that your spine is neutral. Slowly tilt your pelvis toward you and draw your navel in; notice how this flattens your lower back to the mat. Reverse the motion back to neutral.Toe splay 60-90 seconds: Stand with your feet hip-width apart. Press down through your big and little toes and heels. Begin rolling your feet from the outer edges to the inner edges, and from heels to toes. Roll through your toes individually from big to little, pressing down into the mat and feeling the connection with the ground.Belly breathing for 2 sets of 10 breaths: You can lie on your back or stay standing. Place both hands on your stomach and begin breathing in and out for the count of 4 seconds each way. As you inhale through your nose, feel your stomach expand like blowing up a balloon; as you exhale through pursed lips, feel your stomach deflate, and your navel draw in.Core bracing 2 sets x 8-10 reps: Lie on your back with your knees bent and feet raised in a tabletop position. Place your hands by your sides on the mat. Slowly peel your upper back away from the mat and send your gaze forward; crunch your stomach and brace as you press into the mat with both hands. Hold for a moment, then slowly lower your back and head to the mat again.Forearm plank pushes 2 sets x 8-10 reps: Start in a forearm plank with your shoulders stacked over your elbows. You can place your knees down for extra support. As you hold the plank, push through your forearms to lift your chest further from the mat, separating your shoulder blades and slightly rounding your upper back. Release, then repeat.What are the benefits?
