AJ FISHER

[ajcorectology]

Breathe slow. Own stress. Heal your back. 🧘‍♀️ By extending your exhale into residual volume, you train your CO₂ tolerance—and that doesn’t just help your mental game. Research shows breathing exercises can actually reduce low back pain and improve spinal stability.

📚 For example: • A meta-analysis found that breathing exercises led to significant reductions in lumbar pain vs controls (SMD = –0.84).  • In chronic low back pain patients, adding diaphragmatic breathing to core stabilization exercises improved outcomes like pain, function, and respiratory parameters.  • Forced breathing training in chronic lumbago patients reduced thoracolumbar angles and contributed to improved spinal stability and pain relief.  • More broadly, “breathing exercises on low back pain” trials show positive effects on alleviating pain symptoms. 

So yes — your breathwork doesn’t just build resilience in the gym. It’s literally helping rewire how your body handles tension and supports your spine outside the gym too.

#Breathwork#StressResilience#CO2Tolerance#LowBackRecovery#MindBodyHealth

[ajcorectology]

Most people never truly empty their lungs — and that’s a huge missed opportunity for deeper strength. 💨🔥

Complete exhalation all the way down to residual volume isn’t just a breathing trick — it’s a proven way to maximize deep core activation, especially in the transversus abdominis and internal obliques. This means more efficient workouts, stronger abs with fewer reps, and a powerful foundation for posture, performance, and longevity. 💪🫁

Want to learn the breathing technique I teach to get there — and feel the difference in your core? 👇 You can learn it free right now at hypoxix.fitness 🌐

#BreathWork#CoreTraining#FunctionalStrength

[ajcorectology]

🔥 Breathe smarter, not harder. 🔥 Traditional Pilates builds strength and stability — but when you layer short inhales + long, controlled exhales into the movement, everything changes. 🌬️✨

🌿 The extended exhale raises your CO₂ tolerance, unlocking deeper core engagement and a more intelligent connection to your abdominals from the breath itself. That means you can do fewer reps and get more powerful results — from the inside out. 💪🧠

🌀 Slow the breath. Feel the depth. Train your core at a whole new level.

Learn my method free at Hypoxix.fitness

💛💛 AJ

[ajcorectology]

Why Training Your Zone of Apposition During Squats Changes EVERYTHING 🫁🔥

When you squat, it’s not just about legs — it’s about breath, posture, and power. The zone of apposition (ZOA) — where your diaphragm meets your rib cage — is the foundation of core strength. When trained intentionally:

💨 Better diaphragm control = more efficient breathing + improved lung capacity. 🧠 Stronger core integration = more stability, more power transfer, and better performance under load. 💪 Improved spinal alignment = dramatically reduced risk of low back pain.

When you maintain ZOA through each rep, you train your breath with your movement — turning every squat into a full-body strength + resilience builder. 🌬️🏋️‍♂️

Learn my method free at Hypoxix.fitness 🩷🩷 AJ

[ajcorectology]

In a world that moves fast, the real flex is slowing down.⁣ ⁣ Pairing slow, intentional breathing with squatting isn’t just about better motor control or core strength — it’s a nervous system reset.⁣ ⁣ Slowing your breath increases carbon dioxide levels in the body, which boosts blood flow to your brain and muscles — and over time, raises your tolerance to stress.⁣ ⁣ It’s not just training the body — it’s training the mind to stay calm under pressure.⁣ ⁣ Breathe slower. Squat deeper. Handle life better

Hypoxix.fitness Learn my method free that we have been testing in the research for the past three years!

💛💛 AJ

[ajcorectology]

If you connect to your breathing core,when you’re doing your cardiovascular movement, like plyometrics, agility, and running, you will indeed get a stronger core! Hypoxix.fitness to learn my breathing technique, free!

[ajcorectology]

Engaged Inhale, what is it and what are the benefits?

When you strategically keep the core engaged in preparation for an inhalation, you set yourself up for success in a couple of areas:

You direct the air that goes into your lungs into certain compartments in the middle back in the ribs when you keep the deepest core muscles engaged. This is also a method of increasing core strength because you’re providing your core with a certain amount of resistance using the muscles inside of your body.

Also, your diaphragm is your primary breathing muscle that sits below the lungs. When you keep your corn engaged, it’s almost like you’re giving your diaphragm, a barbell of resistance below the diaphragm to press down into. This is a wonderful method of increasing the strength of the diaphragm, and the stronger your core muscles get, the more you can overload the diaphragm in a good way for the diaphragm to get stronger! It’s a wonderful cycle!

Hypoxix.fitness💛💛 AJ

[ajcorectology]

Jumping is a great core exercise… If you connect to your breathing core.

Learn my method at Hypoxix.fitness!

💛💛 AJ #abribbon#ajfishertrainer#core#exercise

[ajcorectology]

Split squats, love them or hate them?

I LOVE THEM! But, I apply a few tricks to optimize glute, hamstring, and Breathing Core work.

1. Point a laser with your knee between the 2nd/3rd toe 2. Pull the front foot backwards, so that if the floor were slippery, it would pull back to the back foot 3. Loosen the Ab-Ribbon on the 8 second exhale to strengthen your Breathing Core

Do you feel your front leg glute more? I’m curious to hear your feedback!

Learn my breathing method free at Hypoxix.fitness where you can also learn more about the Ab-Ribbon for strengthening your deep core 💛

💛💛 AJ #abribbon

[ajcorectology]

Here is an example of a mobility flow, in which I’m deeply connecting to my core and my breath in order to create immediate shifts in my pelvic and lower back stability in addition to my nervous system.

Ultimately, if you connect to your breathing core with your mobility exercises, you will increase the efficacy of your hip mobility because of the effect of the breath on your pelvic positioning, and you also strengthen the endurance of your deep core while calming your nervous system, again, because of the effects of controlled breathing.

It can be difficult to stay on a controlled breath routine, and this is why I’ve developed hundreds of exercise videos that use my breathing technique that’s also now and it’s third year of research.

Visit Hypoxix.fitness to take my four week free program, learn my breathing method, and check out the Ab-ribbon to increase your deep core feedback!

💛💛 AJ

[ajcorectology]

Mobility flows are an unbelievable opportunity to strengthen your core.

Try this: take a two second inhalation, filling the base of your rib cage. If you have an Ab-ribbon on, you can think of tightening the ribbon on the inhalation.

On a slow exhalation, calming the nervous system, you will also close your ribs and pull your navel to your spine, and if you have an Ab-ribbon on, you’ll feel the looseness of the ribbon around your waist as you flow through two or three steps of your movement.

I love the proprioceptive feedback of connecting to tactile feedback at the base of my ribs in order to keep myself honest, and keep my core working during all movements, whether it’s core, cardio, or strength. In fact, my core has never been stronger than after having my second baby because of the continuous connection to the breathing core in my every single exercise session.

I’d love to share my technique with you, and that’s why I’ve created a free four week program that teaches you, the baby steps of how to perform my breathing method, that’s now and it’s third year of research. HYPOXIX.fitness for the free program and the Ab-ribbon!

💛💛 AJ #abribbon

[ajcorectology]

Use your BREATHING CORE in conjunction with head posture exercises.

I try to perform these at the beginning of every day in order to set my head straight on top of my body. And I certainly mean this literally and metaphorically.

This is because the slow controlled breathing that you used to connect to your core, not only helps to align your posture and strengthen your core, but it also balances your autonomic nervous system at the top of the day.

Learn my method free with a four week free program at Hypoxix.fitness where you can also learn more about the Ab-ribbon that will help you to strengthen your deep core!

💛💛 AJ #abribbon

[ajcorectology]

Quality of quantity!

I don’t know about you, but my workouts have gotten a lot shorter because of my two kids and work! This is where quality of movement becomes especially important.

For example, have you ever been halfway finished with your core exercises, and had the thought: I don’t even feel my core working?

This is where connecting to your breathing core can be a very powerful tool! If you learn to connect to your breathing core, he will start feeling your core working in the first few repetitions. Stop wasting your energy, and start connecting!

Learn my method Free at Hypoxix.fitness where you can also learn more about the ribbon to give you tactile feedback for a stronger core!

💛💛 AJ #abribbon

[ajcorectology]

Step 1: exhale as you loosen the ribbon around your waist, close your ribs, and connect to your pelvic floor (if you have an Ab-Ribbon, great! If not, start with something rigid around your ribs to give you feedback for gore connection)

Step 2: keep your ribbon loose as you perform 3-6 reps on an exhale

Step 3: repeat 2-3x based on what kind of strength you are working on!

Enjoy your calm and cool core!!! Sunglasses 😎

💛💛 AJ #abribbon

[ajcorectology]

Try connecting to your deep core in the upright position against gravity.

COMPLETLY exhale (you will know it when you have to squeeze that last little bit of air out and you loosen the Ab-Ribbon simultaneously)

COMPLETELY inhale (you will know it when you have to push that last little bit of air in and you TIGHTEN the Ab-Ribbon simultaneously)

Connecting to your Breathing Core in the upright position is a good start in finding your deep core muscles. Once found, they can be integrated into traditional core work and functional movement 😊

Learn my method free at HYPOXIX.fitness

💛💛 AJ

#abribbon

[ajcorectology]

Work your breath to achieve the ultimate so as mobility!

You can find a rock in Central Park, or just use your couch to put your back foot on.

The key is that you work to the end of your breath, so that you increase activation of the core muscles that are going to mobilize the deep hip flexors.

Learn my method free at Hypoxix.fitness! 💛💛 AJ #abribbon

[ajcorectology]

Final Hamptons training weekend.

Please click on this link to reply to this blog and start a conversation about your experience with this movement! I’m extremely active in the community, and this is your chance to get free coaching and personal training advice! You can even post a video of yourself going through this movement and I will provide feedback for free!

Click here to see what this exercise is all about!

Found a horseshoe crab!!

My cool husband rides a One Wheel (and is very good at it)

Goodbye Hamptons, hello BRONX!!!!!

💛💛 AJ

4-WEEK BREATH BRAIN BODY PROGRAM

FREE COACHING

I’ve recently upgraded the 4-WEEK FREE BREATH BRAIN BODY PROGRAM to include free coaching. Through my daily email campaign, once you’re signed up, I will ask you specific questions, and may even ask for photos and video, in order for you to effectively learn my breathing technique Breathography. This is how important it is to me that you learn my method and achieve better core strength and nervous system calm both during and after exercise. Please sign up here.