FamilyFitness

Core strength

The good news:

It can flatten the abdominal area more effectively than sit-up activities, if this has not worked previously.
It is safer for post-menopausal women as there is less movement and compression of the spine.
It will help increase core stability and therefore back strength.
Variations can be performed throughout pregnancy.
Those who have back or neck injuries are still able to condition the abdominal area.
Due to the relationship between the transverse and the pelvic floor (the abdominal cone), transverse work can dramatically improve the function of the pelvic floor in both men and women.

Now the bad news:

Correct breathing is essential; this is difficult at first.
It takes time to locate and effectively use this muscle, give it time.
The time span of the contraction needs to be lessened for pregnancy, older age groups and those with high blood pressure.
Class members with bowel problems may find heavy work on the transverse muscle irritates the condition.
Class members may want to move on to higher level versions of the exercise before they can maintain correct neutral spine.
Avoid holding contraction for more than 6-10 seconds if you suffer from IBS.

Therefore, as with any type of activity, it may be necessary to adapt the exercises for individuals.

(This is a good exercise for ‘homework’ as it helps locate the transverse muscle)

Lying on front, head resting on hands in front of forehead
Whole body must stay relaxed. Try not to tighten the gluteus maximus, or arch the back off the floor
Relax the abdominal muscles. You may then feel the ‘tummy’ area in contact with the floor or mat
Take a deep breath in, through the nose and out through the mouth. As you breathe out, simultaneously contract the pelvic floor and pull the lower part of the abdominal area inwards and upwards toward your backbone. Continue to hold the contraction whilst breathing normally. Do not hold your breath.
Hold the contraction for 5 second intervals, building this up to 30 seconds and repeat three times.
This exercise can be performed daily.

NB. Only hold for a maximum of 10 seconds if suffering from high blood pressure or irritable bowel syndrome or if you are over 20 weeks pregnant.

Common errors:

Poor starting position, lifting head or propping up body. You cannot effectively contract a stretched muscle
Hips lifting off the floor
Tension in the gluteus and the lower back.

On all fours, hands directly under the shoulder, knees directly under the hips. Check position is correct; if knees are behind the hips this will force the back to over arch
Try to let the abdominals relax downwards completely
Keep the back and shoulders in neutral throughout
Breathe in and as you breathe out, tighten the pelvic floor (if you are able) and then pull up on the lower part of the abdominals. Visualise that, from below the belly button, the muscles are coming inward and upward. Hold for 5 – 30 seconds, relax and repeat

NB. It is important to remember this is not an exercise of strength but skill and precision often only achieved through practice.

Common errors:

There should be no movement of the back and shoulders
Often the back is lifted to the ceiling in an attempt to allow the rectus muscles to do the work
A conditioned person may attempt to move the ribs downwards. Encourage isolation

Lie on side, feet together, hip rolled slightly forwards, tension in top leg, head resting on straight arm, other hand supporting
Breathe in and as you breathe out, tighten the pelvic floor and then pull in the lower part of the abdominals
Shorten upper leg by pulling hip up towards the ribcage

Lie on side, feet together, hip rolled slightly forwards, tension in top leg, head resting on straight arm, other hand supporting
Breathe in and as you breathe out, tighten the pelvic floor and then pull in the lower part of the abdominals
Extend top leg by pushing heel away to make top leg longer

Acknowledgement: Cherry Baker ‘The Abdominal Revolution’