Keep your core strong and your gut healthy with three self-care moves.

A healthy gut supports a healthy core — and also a healthy brain. Here are two ball-based body releases and one self-care technique from Jill Miller, self-care expert and creator of Treat While You Train, designed to help you digest the goodness in life.

To get started, you’ll need one Coregeous® Ball.

Bridge Lifts with Diaphragm Vacuum 

Equipment: none

The central tendon of the diaphragm is the “tunnel” through which the esophagus passes. A diaphragm that is not toned, or is too weak or too tight, can impact the health of the sphincter that controls food being safely stored in the stomach. A stiff diaphragm impedes the motion and expansion of the stomach, which can make indigestion and acid reflux a problem.

• Lie on your back with your knees bent and feet hip-width apart on the floor.
• As you inhale, lift your hips toward the ceiling into a bridge, and lift your arms over your head.
• As you exhale, let your abdominal muscles go slack, and then lower your hips to the ground.

Digestive Massage 

Equipment: Coregeous Ball

When you were a child and your tummy was upset, your mom or dad may have gently massaged your abdomen to make you feel better. As a grownup, you can soothe your own bellyache — just use a ball to create gentle pressure that moves in the direction of digestion.

• Place the Coregeous Ball on your waist and lay down on top of it.
• Move the ball slowly up the right side of your core as you inhale and exhale.
• Move slowly across to your left side, keeping the ball just below your ribs.
• Track over the ball in slow motions down the left side of your core as you inhale and exhale.

Revolved Abdominal Pose

Equipment: none

This movement helps strengthen all of the layers of your abdominal muscles, mobilizes your intestines, improves your breath and strengthens your core.

• Lie on your back with your knees bent and feet on the floor, hip-width apart.
• Stretch your arms out to either side to form a capital T.
• Straighten your legs as you raise your feet to the ceiling, keeping them flexed. Straighten your legs as much as is comfortable. (If you have tight hamstrings, you might need to keep your knees slightly bent.)
• Engage your core to lift and shift your hips to your left.
• Keeping your legs straight and your knees and feet together, lower your feet to your right side and pause before they touch the ground. Push your left hip away to lengthen your left side.
• Keeping your legs straight and together, rotate back to center.
• Lift and shift your hips to your right, and, keeping your legs straight and together, lower your feet to your left side, pausing before your feet touch the floor. Push your right hip away to lengthen your right side.
• Keeping your legs straight and together, rotate back to center.