Perform properly & Feel your abs tremble…
Ideally, perform exercises without footwear and on a hard surface. Never place the device under your belt or waist. For the Core Lift, place the bottom of the fulcrum just above the umbilicus (belly button). For the Cannonball or Jackknife, place it under the tailbone and lower hips. Do not use it on a thick, soft floor mat or a bed. Rest your foot on the floor, but never press down with your foot.
Basic Core Lift: Bycore’s Core Ab and Spine exercise tightens psoas and rectus abdominis with spine and disc friendly back extension support. Begin this exercise by tightening your abs which rolls your pelvis into a pelvic tilt. Now watch: https://www.youtube.com/watch?v=y-pUvY5C-fQ
Basic Core Lift Extra: After the Basic Core Lift hold your pelvis up and then lift the shoulders and round your back placing low back pressure into the device. This increases the stretch in your spine. Now watch: https://www.youtube.com/watch?v=y-pUvY5C-fQ
Intermediate Core Lift: Lift a knee; this will raise your pelvis. Then lift your shoulders- pressing your back firmly into the BodyFulcrum. No foot pressing down!!! Only abs… Now watch video. https://www.youtube.com/watch?v=OMX_PR5vyik
Advanced Core Lift: Now add a twist: your obliques, iliopsoas, rectus and transverse abdominis. Lift shoulders, press your back downward into the fulcrum and twist. No foot pressing! Now watch video.
Advanced Core Lift Switch: From the previous position and using the same knee up then twist your shoudlers the other way and work the other oblique and the same iliopsoas. Now watch video.
Core Lift Technical description: The above series of Core Lift exercises combines active flexion and extension with spinal disc decompressions. A breakthrough for combining asymmetric psoas strengthening, which places a greater workload on one psoas muscle per knee position. In my opinion, Bycore’s combination is truly the most efficient combination of core and spinal conditioning in the world. See more technical information on the video page. Bycore™
New fulcrum position: For the Cannonball or Jackknife, place it under the tailbone and lower hips. Do not use it on a thick, soft floor mat or a bed. Rest your foot on the floor, but never press down with your foot.
Cannonball Stretch: Bycore’s low back, glutes, and hip extensors stretch. Pull one or both knees to your chest for a comfortable stretch to relieve simple low back discomfort. Now watch video.
Jackknife: From the Cannonball stretch, lower one leg at a time to add a hip flexor stretch to the exercise. This will stretch the muscles and hip joint of the straight leg and the lower back and buttocks. Now watch video.