Leaky gut syndrome AKA intestinal hyperpermeability, is a digestive condition that has gained attention in recent years. It occurs when the intestinal lining becomes more permeable than usual. When this happens, harmful substances such as bacteria, toxins, and undigested food particles enter the bloodstream. This can cause a range of symptoms, including bloating, gas, abdominal pain, fatigue, skin rashes, and more. In this article, we will explore the causes, symptoms, and potential treatments for leaky gut syndrome. Respectively, I will also provide tips for maintaining gut health.
While the exact cause of this condition is not fully understood, studies suggest that certain lifestyle factors play a role in its development. In particular, those with poor diet, chronic stress, and certain medical conditions may be more susceptible to experiencing leaky gut. Understanding the risk factors for this condition can be essential in preventing its effects and improving overall digestive health.
WHAT ARE THE ROOT CAUSES OF LEAKY GUT SYNDROME?
Leaky gut syndrome can be caused by the following:
An imbalanced gut microbiome (dysbiosis) – characterized by an overgrowth of harmful bacteria and a lack of beneficial bacteria.
Chronic stress – Stress causes inflammation, which weakens the intestinal lining, making it susceptible to damage. Additionally, when the body is under stress, it produces more of the hormone cortisol, contributing to gut permeability.
Sugar – Eating too much sugar & processed foods trigger inflammation and increases permeability of your gut barrier.
Alcohol – reducing alcohol consumption can help to prevent leaky gut and promote overall well-being.
Non-steroidal anti-inflammatory drugs – Ibuprofen and similar drugs also cause inflammation, potentially leading to digestive issues and other health problems. It is recommended to use NSAIDs sparingly and with caution to avoid any unpleasant side-effects.
WHY IS A LEAKY GUT SO DANGEROUS FOR WOMEN’S HEALTH?
Leaky gut syndrome can be particularly dangerous for women due to various factors, including sex hormones, stress, and autoimmune disorders. Studies have found that estrogen can make the intestinal lining more permeable, making women more vulnerable to this condition. Additionally, stress can exacerbate leaky gut symptoms. Women are more likely to experience chronic stress due to societal and cultural pressures. This chronic stress can lead to inflammation in the gut, increasing the risk of developing leaky gut syndrome.
Furthermore, autoimmune disorders are more prevalent in women, and leaky gut syndrome is often associated with these conditions. In people with autoimmune disorders, the immune system attacks healthy tissues in the body, including the intestinal lining. Damage to the intestinal tissue can lead to increased permeability, allowing more toxins and bacteria to enter the bloodstream. This can worsen autoimmune symptoms and lead to a range of other health complications.
Finally, women’s diets may also play a role in the development of leaky gut syndrome. Research has found that women are more prone to diets high in processed foods, low in fiber, nutrients, and antioxidants. The week before menstruation, when food cravings increase, may be a contributing factor to this reality. These habits can lead to an imbalanced microbiome and gut inflammation, both of which contribute to leaky gut syndrome. Therefore, it is important for women to prioritize a healthy diet and lifestyle.
WHAT ARE THE SYMPTOMS OF LEAKY GUT SYNDROME?
Some common symptoms of leaky gut syndrome include:
Bloating
Gas
Constipation
Diarrhea
Joint pain
Headaches
Skin rashes
Fatigue
Food sensitivities
HOW DO YOU FIX A LEAKY GUT?
I recommend adding the following ingredients to your smoothie for the next two weeks to heal intestinal permeability.
15g Pure Glutamine Powder
Glutamine is an amino acid that plays a crucial role in repairing the lining of the intestines. When the gut experiences inflammation or damage, the lining can become porous. Glutamine helps repair the damage by supporting the growth and regeneration of intestinal cells, which strengthens the gut barrier. This amino acid also helps to maintain the balance of good bacteria in the gut.
Chicory Root
Chicory root is a natural prebiotic that can help to repair a leaky gut. This plant contains a complex carbohydrate called inulin, which feeds beneficial gut bacteria. These gut bacteria produce short-chain fatty acids like butyrate, which can help to heal the lining of the intestine. Additionally, chicory root is rich in antioxidants and has anti-inflammatory properties.
3.5g Fresh Ginger (Chopped)
Fresh ginger has been used for centuries as a natural remedy for digestive problems. This root contains compounds called gingerols. Gingerols have anti-inflammatory and antioxidant properties that help to calm inflammation in the gut and repair damaged tissue. Ginger also promotes the production of digestive enzymes and aids in the absorption of nutrients.
1/2 Pint Kefir
Kefir is a fermented drink that is increasingly popular due to its numerous health benefits. Kefir contains a diverse range of beneficial bacteria and yeasts, which help to balance the gut microbiome. In addition, kefir is a rich source of probiotics, which can help to support the growth of beneficial bacteria. This drink is also a great source of vitamins and minerals.
500-600mg Butyrate
Butyrate is a short-chain fatty acid that is produced by beneficial bacteria in the gut when they feed on dietary fiber. This compound has been shown to have numerous benefits for gut health. Butyrate works by promoting the growth of cells that make up the lining of the intestines, improving the tight junctions between these cells. When this happens it is difficult for harmful substances to leak into the bloodstream. Additionally, butyrate has anti-inflammatory properties, which can help to reduce inflammation in the gut.
Collagen
Collagen is an important protein that plays a crucial role in repairing a damaged gut lining. It is rich in amino acids, such as glycine and proline that promotes the growth of new cells in the gut lining. Additionally, collagen helps to regenerate the connective tissues of the gut, which in turn helps to repair the gut lining and restore its integrity.
Pregnancy is a time when women’s bodies go through numerous changes that require additional care and attention. Weight training during pregnancy is an excellent practice, as it provides numerous benefits to mother and the baby.
WHAT ARE THE BENEFITS ASSOCIATED WITH WEIGHT TRAINING DURING PREGNANCY?
Weight training during pregnancy can help maintain a healthy weight. Maintaining a healthy weight can reduce the risk of complications, such as gestational diabetes and hypertension. Weight training during pregnancy can also help improve cardiovascular health, which is crucial during pregnancy. As women’s bodies change, the heart works harder to pump blood, leading to an increased risk of cardiovascular disease. However, weight training strengthens the heart and helps it pump blood more efficiently, reducing the risk of cardiovascular diseases.
Finally, weight training can help prepare women for the physical demands of childbirth. During labor and delivery, women have to use various muscles to push the baby out. By increasing strength & endurance with weight lifting, women become better equipped to handle the physical demands of childbirth. Weight training during pregnancy provides numerous benefits to mother and baby.
WHAT ARE THE RISKS ASSOCIATED WITH WEIGHT TRAINING DURING PREGNANCY?
While weight training can have many benefits for pregnant women, there are also some potential risks to be aware of. To ensure safety for mother and baby, you should consult with a healthcare provider before beginning any exercise program.
Injury is one of the risks the come with weight training during pregnancy. As pregnancy progresses, the body produces a hormone called relaxin. Relaxin helps loosen ligaments and prepare the body for childbirth. While this hormone is helpful during labor, it increases injury risk during exercise because the joints more susceptible to strain.
Another risk of weight training during pregnancy is the potential for overexertion. It is important for pregnant women to listen to their bodies and avoid pushing themselves too hard during exercise. Overexertion can cause a rapid heartbeat or even lead to fainting, which can be dangerous for both the mother and baby. It is recommended that pregnant women avoid lifting weights that are too heavy. It is also wise to rehydrate and to take frequent rest periods.
EXERCISES TO AVOID DURING PREGNANCY
Pregnancy does come with some limitations when it comes to exercise. While it is important to remain active during pregnancy, there are some exercises that should be avoided.
Here are some exercises to avoid during pregnancy.
First and foremost, it is important to avoid exercises that put too much stress on the abdomen or lead to a risk of falling. This includes high-impact activities such as jumping, running, and sports that involve sudden movements or changes in direction. Activities with a high risk of collision, such as skiing or contact sports, should also be avoided.
Because of the hormones that loosen ligaments and joints for childbirth, you should avoid exercises that risk excessive stretching or overextension. This means avoiding movements that involve deep, extreme twisting or bending. Certain yoga poses, backbends or advanced level Pilates exercises could fall under this umbrella. You should also avoid exercises that target the midsection in ways that lead to discomfort, strain or injury.
Protecting the spine during exercise is crucial for anyone, but it is even more important for pregnant women. Changes to the body during pregnancy can affect the spinal column. Those changes include weight gain, hormonal changes, and the shifting of the center of gravity. This can increase the risk of spinal injuries or strains, making it essential to prioritize spinal health during exercise. Avoid doing exercises that require you to lay on your back, such as bench presses, or chest flyes.
Overexertion can put undue strain on the spine and increase the risk of injury or complications. If you feel pain, discomfort, or other symptoms during or after exercise, it is important to speak to a doctor immediately.
WHAT ARE THE BEST LIFTING EXERCISES TO DO DURING PREGNANCY?
It is important to choose the right exercises to avoid any potential risks when weight training during pregnancy. The best weight training exercises to do during pregnancy are:
Squats
Lunges
Seated rows
Shoulder presses
Incline chest presses
SQUATS & LUNGES
Squats & lunges help promote better balance and stability, while strengthening the legs, lower back, and pelvic muscles – all of which are important physical benefits during pregnancy. They can also increase flexibility and range of motion, which can be particularly useful during labor and delivery. Additionally, squats can help increase blood circulation throughout the body, promoting healthy digestion and reducing pregnancy-related constipation and swelling.
SEATED ROWS
This exercise strengthens the muscles of the upper and middle back, as well as the arms and shoulders. By building strength in these areas, pregnant women can improve their posture and reduce back pain.
Another benefit of seated rows during pregnancy is that they can be performed with minimal impact on the joints. Unlike many other exercises, such as jumping or running, the seated row is not a high-impact movement that puts unnecessary stress on the body. This makes it a safe and effective exercise for pregnant women who want to maintain their fitness without putting themselves or their baby at risk.
SHOULDER PRESSES
Shoulder presses can build upper body strength and improve posture, which is helpful when women experience weight gain and postural changes from pregnancy. This exercise also builds strength and endurance that can make the act of giving birth easier.
INCLINE CHEST PRESSES
By engaging the chest and shoulder muscles, incline chest presses can help enhance upper body strength and support posture. Additionally, incline chest presses also help in toning the arms and chest muscles, which can be beneficial post-pregnancy. Laying on an incline, as opposed to a flat bench, will avoid putting pressure on the spine that could otherwise cause injury. Furthermore, an added advantage of incline chest presses is that they can help prevent back pain, maintain a good posture, and relieving stress.
CONCLUSION
It is important to remember to use proper form and technique when performing weight training exercises during pregnancy. This may mean using lighter weights than usual and taking breaks more frequently. It is also important to listen to your body and modify exercises as needed to avoid any discomfort or pain. By choosing the right exercises and taking necessary precautions, weight training can be a safe and effective way to stay healthy during pregnancy.
Adrenal fatigue in women and men occurs when the body’s adrenal glands cannot cope with the demands of stress. It is a common health problem that affects millions of people worldwide. It can manifest as a range of symptoms, from fatigue and weakness to low blood pressure and mood swings. Adrenal fatigue is often misdiagnosed due to its vague symptoms, but with proper attention and management, it is treatable.
In this article, we will explore the causes, symptoms, and treatments of adrenal fatigue. We will also go through practical tips to manage stress and prevent adrenal exhaustion. Whether you’re struggling with adrenal fatigue or seeking more knowledge on this topic, this guide will provide you with valuable insights into this health issue.
WHAT IS THE RELATIONSHIP BETWEEN CORTISOL AND THE ADRENAL GLANDS?
Cortisol is produced by the adrenals, and is an important hormone for managing stress levels in the body. During adrenal fatigue, the production of cortisol can become disrupted, leading to a variety of negative effects. Cortisol is necessary for the proper functioning of the body’s stress response system. When it becomes imbalanced, it can lead to fatigue, anxiety, and inflammation.
One of the most significant effects of cortisol disruption in women is its impact on testosterone and estrogen levels. Cortisol and testosterone share a relationship where increased cortisol production may reduce testosterone levels. This, in turn, can lead to decreased sex drive and issues related to fertility. Additionally, cortisol and estrogen also have a complicated relationship. An imbalance between the two can lead to issues that range from mood swings to irregular menstrual cycles.
WHY DOES ADRENAL FATIGUE AFFECT WOMEN MORE THAN MEN?
While both men and women can suffer from adrenal fatigue, the condition affects women more severely. The reason for this is the complex hormonal system that women have. Women go through monthly menstrual cycles and pregnancy, which causes a lot of physical and emotional stress on the body. Moreover, stress from work, relationships, and other aspects of life only add fuel to the fire.
When stress becomes chronic, the adrenals are unable to keep up with the cortisol demand, leading to adrenal fatigue. Adrenal fatigue can cause a wide array of symptoms, including brain fog, insomnia, weight gain, and mood disorders. Women with adrenal fatigue may experience intense sugar cravings, which can lead to obesity and type 2 diabetes. Women with adrenal fatigue may also face acute anxiety and depression, which can significantly affect their daily life.
In conclusion, women are not only susceptible to adrenal fatigue because of their complex hormonal systems, but also because multiple stressors they face in life. It is essential to address the condition early on to avoid long-term complications.
WHAT OTHER HORMONES DO THE ADRENALS PRODUCE?
The adrenal glands in women play a vital role in the production of sexual steroidal hormones. These hormones have a significant impact on their overall health and well-being. The three primary steroidal hormones produced by the adrenal glands are estrogen, testosterone and progesterone.
Estrogen helps to regulate the menstrual cycle, maintain bone density, and keep the skin healthy. On the other hand, testosterone assists with the creation of lean muscle mass, the maintenance of a healthy sex drive, and the production of red blood cells.
Progesterone is a hormone that is responsible for various functions in the body, including maintaining pregnancy, regulating menstrual cycles, and balancing estrogen. Adequate levels of progesterone are essential for fertility and a healthy pregnancy. In instances where there is a problem with adrenal function or progesterone production, symptoms may include menstrual irregularities, fertility issues, and changes in mood and energy levels.
RISK FACTORS
With the decline in the production of estrogen and testosterone, women can experience various health issues. For instance, low levels of estrogen can cause osteoporosis, resulting in an increased risk of fractures. It can also lead to hot flashes, night sweats, vaginal dryness, and mood swings. Similarly, a decrease in testosterone production can lead to muscle weakness, low sex drive, and fatigue. To ensure the proper functioning of adrenal hormones in women, it is essential to maintain a balanced diet, engage in regular exercise, and get adequate rest.
Additionally, stress management is vital as stress can impact the production of these hormones negatively. Several lifestyle changes, such as reducing stress levels, eating a balanced diet, and getting plenty of exercise and rest, can help reduce the risk of developing adrenal-related health issues. With the right support, women can maintain a healthy hormonal balance and improve their health and well-being.
HOW DOES MENOPAUSE AFFECT THE ADRENAL GLANDS?
Menopausal women often suffer from a wide variety of symptoms due to hormonal changes in their bodies. These changes can lead to an imbalance in the production of hormones by the adrenal glands, which can cause further health problems. Hormonal support of the adrenals is essential for menopausal women as it helps in maintaining a balanced hormonal level and combats the symptoms of menopause.
The adrenal glands are responsible for the production of adrenal hormones, including cortisol, which helps in managing stress levels in the body. During menopause, the levels of cortisol in the body can drop significantly, leading to a variety of unpleasant symptoms such as anxiety, fatigue, and depression. Hormonal support of the adrenals can help in regulating cortisol levels in the body, which, in turn, can alleviate the symptoms of menopause.
Apart from cortisol, the adrenal glands also produce other hormones such as DHEA, which plays a crucial role in maintaining bone density in the body. During menopause, the levels of DHEA can decrease, which can lead to a higher risk of osteoporosis. Hormonal support of the adrenals can help in keeping the levels of DHEA at a healthy level, thereby reducing the risk of bone loss and increasing bone density. Hence, Hormonal support of the adrenals is critical for menopausal women to maintain overall health and well-being.
WHAT ARE THE BEST WAYS TO CURE ADRENAL FATIGUE IN WOMEN?
Fortunately, there are several lifestyle changes that women can make to help cure adrenal fatigue. Here are six things that women can do to cure adrenal fatigue:
Get enough sleep: Women who suffer from adrenal fatigue should make sure to get enough sleep each night. Aim for 7-9 hours of quality sleep per night.
Manage stress levels: High levels of chronic stress can exacerbate adrenal fatigue. Women should find ways to manage their stress levels, such as through meditation, deep breathing exercises, or yoga.
Exercise regularly: Exercise is a great way to reduce stress levels and improve overall health. Women should aim for at least 30 minutes of moderate exercise per day.
Eat a balanced diet: A balanced diet that is rich in nutrients is essential for curing adrenal fatigue. Women should focus on eating plenty of fruits, vegetables, and lean proteins.
Limit caffeine and sugar intake: Caffeine and sugar can disrupt hormone levels and exacerbate adrenal fatigue. Women should aim to limit their intake of these substances.
Take supplements: Some supplements, such as vitamin C, B vitamins, and magnesium, can help reduce symptoms of adrenal fatigue. Women should talk to their doctor about which supplements may be right for them.
WHAT ARE THE BEST SUPPLEMENTS FOR WOMEN TO TAKE FOR ADRENAL SUPPORT?
The following supplements are some of the best that women can take to help cure adrenal fatigue.
Ashwagandha: This herb has been shown to reduce cortisol levels, which helps to manage stress and fatigue associated with adrenal fatigue. Additionally, ashwagandha has been found to improve sleep quality and reduce anxiety, both of which are common symptoms of adrenal fatigue.
Magnesium: Magnesium is an essential mineral that has been found to help lower cortisol levels and improve energy levels. It can also help to improve sleep, reduce anxiety, and regulate blood sugar levels, all of which are important for managing adrenal fatigue.
Vitamin C: Adequate vitamin C intake is crucial for adrenal health. This vitamin is involved in the production of cortisol and can help to reduce stress levels in the body. It is also a powerful antioxidant that can help to protect the adrenal glands from damage caused by free radicals.
B-complex vitamins: B-vitamins are involved in energy production and play a critical role in adrenal function. Supplementing with a B-complex vitamin can help to improve mood, reduce fatigue, and enhance mental clarity, all of which can alleviate adrenal fatigue symptoms. By including these supplements in a healthy diet and lifestyle, women can support their adrenal health and combat the symptoms of adrenal fatigue. It is always important to consult with a healthcare professional before starting any new supplement regimen.
Before identifying the best bootybuilding exercises, we must gain an understanding of the booty and it’s abilities.
WHAT IS BOOTYBUILDING?
Bootybuilding is a form of exercise that is designed to develop and strengthen the gluteus muscles – located in the buttocks. Bootybuilding is an exercise regime that can be enjoyed by anyone looking to build a more defined backside. This training style relies on a combination of strength exercises, with a focus on targeting the muscles in the glutes. Some of the most popular bootybuilding exercises include squats, deadlifts, lunges, and hip thrusts, with a range of variations to help target specific areas. The end result is a toned, firm, and lifted backside that accentuates an individual’s figure and boosts their self-confidence.
Photo: One year comparison from a former client named Kimmy, proving that dramatic changes can be made with the right approach.
WHICH MUSCLES MAKE UP THE GLUTES?
There are three main muscles in the glutes: gluteus maximus, gluteus medius, and gluteus minimus. Each muscle has a unique function and is responsible for specific movements.
The gluteus maximus is the largest muscle in the gluteal region and extends from the pelvis to the thigh bone. It is primarily responsible for hip extension – moving the thigh bone backward while walking, running and jumping. It also provides stability and support when standing upright.
The gluteus medius muscle is located on the outer surface of the pelvis and helps to stabilize the hip joint. This muscle is responsible for hip abduction, which involves moving the thigh bone outward from the body. Gluteus medius works with gluteus minimus and other muscles in the hip region to maintain balance and prevent the pelvis from tilting.
The gluteus minimus muscle is located underneath gluteus medius. It is responsible for hip abduction and internal rotation. This muscle works in tandem with gluteus medius to stabilize the pelvis and maintain balance while running, walking or jumping. Additionally, the gluteus minimus has a crucial role in maintaining posture and preventing injuries in the hip region.
WHAT ARE THE MAIN CAUSES OF A FLAT BOOTY?
A flat booty can be caused by several factors. One of the most common causes is genetics. Some people are born with a flatter butt due to their genetics, and this can be challenging to change with training alone. Nevertheless, a lot can be done to add muscle mass when using the best bootybuilding exercises.
Lifestyle and weight changes can also impact the size and shape of the butt. A sedentary lifestyle, lack of exercise, and poor diet can lead to a lack of tone and definition in the glutes.
Another cause of a flat booty is age. As we get older, our muscles naturally weaken and lose mass. This can lead to a flatter, sagging butt. Hormonal changes that occur with age can also impact the size and shape of the butt. For women, menopause can cause a decrease in estrogen, leading to a loss of muscle tone and fullness in the buttocks.
Injuries or medical conditions can also cause a flat booty. Injuries such as hip fractures or surgeries like a hip replacement can weaken the muscles in the butt and lead to a flatter appearance. Medical conditions like multiple sclerosis or muscular dystrophy can also impact the muscles in the buttocks, leading to a loss of definition and shape.
WHAT ARE THE BEST BOOTYBUILDING EXERCISES?
DEEP SQUATS
HOW TO ENGAGE GLUTES WHILE SQUATTING WITH PERFECT FORM
Engaging the gluteus maximus while performing squats is essential for developing a strong and shapely booty.
To do so, it is important to maintain proper form throughout the exercise. Here’s how to engage your glutes while squatting with good form:
Start by standing with your feet shoulder-width apart and your toes pointing slightly outward. Place a barbell behind your neck and rest it on your shoulders.
Lower your body by bending at the knees and hips. Make sure your knees track in line with your toes, and your thighs are parallel to the ground.
As you exhale, push through your heels and contract your glutes while standing up to the starting position.
Focus on squeezing your butt muscles at the top of the movement to engage the gluteus maximus.
Repeat for desired reps, maintaining proper form throughout the set.Remember to always use proper form when squatting, avoid rounding your back, and keep your core tight. With practice, you’ll be able to engage your glutes fully, resulting in a more substantial, defined booty.
HIP THRUSTS
Hip thrusts are a valuable exercise that can help you build stronger glutes and improve your overall posture. Here’s how to do hip thrusts with proper form:
Begin by sitting on the ground with your back against a bench or a box. Your feet should be placed flat on the ground.
Roll a padded barbell over your pelvis and hold it with your hands on the sides of the bar. Alternatively, you can use a resistance band placed around your hips to provide resistance.
Activate your glutes and core muscles and lift your hips off the ground, keeping your back straight and your chin tucked. Be sure to push through your heels and keep your knees in line with your hips.
Pause briefly at the top of the move before slowly lowering your hips back to the ground. This completes one rep.
Repeat the movement for 10-12 reps, performing two to three sets, while keeping your form in check by keeping your core braced, and shoulders on the bench or box. By following these steps, you can perform hip thrusts with proper form, which will lead to improved glute activation and overall body strength.
ROMANIAN DEADLIFTS
Engaging the glutes while performing a Romanian deadlift is crucial to ensuring proper form and maximizing the benefits of the exercise. Here are some steps to help you engage your glutes while performing a Romanian deadlift with proper form:
Start by standing with your feet shoulder-width apart, with your toes pointing straight ahead. Hold the barbell with an overhand grip, keeping your arms extended and your back flat.
Engage your core and begin to lower the bar by hinging forward at the hips, while keeping your back straight. Your knees should be slightly bent, and the bar should travel down your legs to just below your knees.
Engage your glutes as you begin to lift the bar back up, keeping your back straight and your gaze forward. Focus on squeezing your glutes at the top of the movement, which will help you to maintain proper form and avoid placing unnecessary stress on your lower back.
Remember to exhale as you lift the weight, and inhale as you lower the weight. Repeat this movement for the desired number of reps. By following these steps, you can engage your glutes and ensure proper form as you perform a Romanian deadlift, which will help you maximize the benefits of the exercise and avoid injury.
SINGLE LEG HYPEREXTENSION WITH LATERAL HIP ROTATION
Single leg cable extensions with lateral hip rotation are a great exercise to strengthen the glutes and improve hip mobility. To perform this exercise with proper form, follow these steps:
Begin by attaching an ankle strap to a low cable machine and standing parallel to the machine. Attach the ankle strap to your right ankle.
Stand on your left leg and keep your knee slightly bent.
Slowly extend your right leg backward while keeping your knee straight. Make sure to engage your glutes throughout the entire movement and avoid bending forward.
Rotate your right hip outward as you reach the end of the extension.
Slowly lower your right leg back to the starting position and repeat for the desired number of repetitions.
Repeat the exercise on the other side by attaching the ankle strap to your left ankle and standing on your right leg instead. Remember to maintain proper form throughout the exercise, avoid swinging your leg, and keep your core muscles engaged. Start with a light weight and gradually increase as you get stronger.
Recent Comments