Everyone wants flat abs and hears the phrase "strengthen the core"  but what does this mean and how do you do it? 

First, the core is all of the muscles that connect at the pelvis, this includes, your butt (glutes), diaphragm (breathing muscle), hip flexors, and the abdominal and spinal muscles.  The key to training the "core" effectively is teach all of these muscles to work together and to the right degree.  Often times things such as the hips or low back are too strong and things such as the transverse abdominous are weak. 

You need core strength for proper body function and you want these muscles to activate before movement begins.  Example:  if you are picking up a heavy box you want to make sure your core is activated and strong otherwise, it is likely you will only use your low back to get back up and the result if often injury. 

My first step with all of my clients is to make sure that they know what neutral spine is and are able to activate the transverse abdominous which are deep muscles that act as a corset to spine and help protect the low back and aid in posture and trunk stability. 

Here are two exercises to activate the transverse abdominous:

1.  Drawing In- Start lying on your back with your knees bent and feet flat on the floor.   Do not flatten your spine to the floor and do not arch the spine.  There should be a small space between your low back and the floor.  Then place your hands across your hips, below your belly button and inhale slowly. Feel your belly expand.  Then exhale and feel your belly flatten as you pull it toward your spine.  Perform this 10-15 times.  Your pelvis should not move during this movement.

2.  Superman-  Begin on your hands and knees with your hands directly under your shoulders and your knees directly under your hips.  Then raise one arm straight out and parallel to the floor and the opposite leg parrallel to the floor.  Hold for 5 big breathes and then switch.  Try not to shift your weight as you alternate limbs.  Envision a pole running down your spine and you do not want it to fall off as you move. 

If done correctly these exercise are not easy.  They are intended to create awareness and should not be painful. 

Next time, I will get more specific as to the abdominal muscles and how to target each area of the stomach. 

For now, practice this as it is the foundation, and if you do not know what neutral spine is please, please, contact me.  Otherwise, you will never have strong, flat abs. 


Amy