You may not have or indeed want a rock hard stomach or a 6-pack (unless you are training for a body sculpting competition). By focusing on what lies beneath those outer abdominal muscles, you can realize substantial health benefits , as well as a firmer, flatter stomach.
The “core unit” has received a lot of press of late and the attention is well-deserved in my view. The “core” muscles refer to those deep stomach and back muscles which allow us to enjoy being active in sports without injury and indeed, at a more basic level, which allow us to get out of bed with a spring in our step rather than a groan and nagging backache.
Taking abdominal strength training back to basics with some pelvic stabilization exercises, can give us a chance to reconnect with our body's strength centre, improve posture and reduce general aches and pains. If you have used the humble sit-up as your tummy training and find the back pain is what stops you rather than tired abdominals, chances are you are not activating that inner core.
Try lying on your back on a firm but comfortable surface, head supported on a low firm pillow, if necessary; maybe even a pillow under the knees if it feels better for your back. You may also bend your knees to about a 90 degree angle, feet flat on the floor. Just observe your breathing…is it free and full? Are you breathing fully into the sides and back of your lungs? Breathe out fully so each subsequent inhalation can be more expansive. Now, as you breathe out with these more expansive breaths, draw your belly button down toward your backbone and narrow your waist without pressing your back down into the floor and most importantly while gently drawing up with the pelvic floor muscles (yes the anti-wind/ anti-leakage ones on your “underside”!) Relax as you take your next breath in and repeat the belly draw and waist narrowing. The muscles we are activating in this simple exercise, act as an internal corset drawing support to the spine which protects it from harm during more challenging movements. I call this a simple exercise but there is actually a lot to think about and it can take some time to “get it all happening”. It is worth persisting!
During any abdominal training it is vital that the internal corset is activated prior to body movement, so that no unnecessary strain is put on the spine.
Basic Pilates exercises such as the one described above, are the first step towards developing a strong stable base of support upon which to build overall strength of the abdominal area and indeed throughout the body. The correct sequencing of muscle activation from inner to outer muscle groups provides the foundation upon which to build any strength training program or train for sports participation. This inner activation is also invaluable in daily activities where seemingly harmless movements such as leaning over the bed or wash basin, picking up a small child or vacuuming can result in the onset of serious back pain. In truth, the activity on that day is only the final straw which sets off the pain…the weakness in the back which has led to this situation is a build up of strain through the ongoing lack of core stability leaving the spine open to damage.
It won't happen overnight, but you can reclaim your mid-section by developing your core stability with Pilates or similar core strength exercise programs. Enjoy more freedom and confidence in your daily activities and sporting pursuits.
Janet Booth runs a personal traing, yoga & pilates studion in Eltham and has inspired and changed the lives of many people. 