Tuesday, 29 September 2009
It is the Transverse abdominal is the key to a flatter stomach, this is the muscle that shrinks the the stomach,if activated correctly it can also make your stomach dome if not used correctly during exercise. This is very common in men when they exercise ie:- doing crunches/ sit ups there stomach will dome out rather than flattening down to the spine, this is counter productive and will not give you the flat stomach you are looking forin reference to: Body and Mind - Core activation (view on Google Sidewiki)
Tuesday, 8 September 2009
Every time you move, your body depends on certain "core" muscles to hold you steady while other muscles actually move your body. These core muscles lie deep within the "trunk" of the body and generally attach to the spine, pelvis and muscles that support the scapula. Core muscles stabilise those areas to create a firm foundation for coordinated movement of the legs and arms.
If your core muscles are strong and they contract when they should:
Your posture is better.
Your body is balanced.
Your movement is more efficient and balanced.
You are less likely to be injured.
Core stability is essential to good health for everyone: from young to old, from athlete to couch potato. Core stabilization
- Very slowly sending your naval to your spine focus from the pubic bone to the lower rib cage
- Imagine as if you have a girdle slowly tightening
- Gently activation so not to force it,
- This will create a flatter stomach as you are working the Transversus abdominus muscle
- The Pelvic floor will switch on automatically
- Hold it there as long as you can
- Over time you will not have to think about it,
- This is your Transverse Abdominal muscle working
- You are now working your inner abdominal muscles over time you will train these muscles to activate on there own
- You will have to practice this every day depending on how weak your abdominal muscle are
Sitting up straight
- As often as you can your back away from the chair imagine as if you have a string above your head and someone is pulling you up as tall as you can
- Do the above exercise to activate your core muscles
What is Core Stabilization?
Think of the spine as a stack of separate bones with fluid-filled discs between the bones as a cushion. That doesn't sound very stable, does it? It's a good thing that layers of soft tissue such as cartilage and ligaments connect to the spine to make it more stable.
Your spine is also stabilised by a group of muscles attached to the spine at critical areas. If these muscles are strong and working properly, your body will have a solid base for movement and will be able to absorb the impact and vibrations created by moving around on a solid surface‚ like the ground we all walk on.
Inner Core Muscles
The main muscles involved in core stabilisation are not always obvious because they are buried beneath other muscles. Your transversus abdominus, for example, is hidden underneath your rectus abdominus (or "six-pack") and encases the area beneath your navel. The multifidus muscle lies along your spine and connects the vertebrae (bones) together. The pelvic floor muscles also aid in stabilizing your spine but are usually only noticed when contracted to prevent urination.
Outer Core Muscles
Other muscles that are closer to the surface, and somewhat more noticeable, also help with core stabilization. The muscles in your back and buttocks, around your pelvis and hips, and your sides are all "outer-core" muscles that assist stabilization
Monday, 7 September 2009
Pelvic floor exercise every day
Quick pulsing working pelvis floor muscles
· Focus on your muscles between your legs is a trampoline
· visualise there is a small ball you want to pulse up through the centre keeping the ball on the trampoline
· pulse, 100 pulses
· Minimum 3 times a day.
Remember it is internal so there should be no visibility of the movement
This can be done at the bus stop on a train seated lying down or standing any time of day and the best thing no one will even know you are doing it
After you have completed your fast twitch you will move onto slow twitch
Here you will learn how too slowly activate the pelvic floor, this exercise will teach you how to keep a soft activation through out the day
Same as above but this time we are going to feel how slow you can activate your pelvic floor
· Visualise a wet cloth on the floor and you pick it up in the middle and slowly lift it of the floor
· See how far you can take this up through the centre of your body
· Then slowly reverse the processes
· Allow approx 5-6 times
Now that you have completed your pelvic floor exercises you will have to discover where you should hold this through out the day, evry one will have there own desired activation of the pelvic floor, as pilates Instructors we tend to say somewhere around 30%, thus allowing you to hold through out the day
· shoulders are calm
· breathing normal
· no tension in the body
· make sure Rectus abdominal muscles are not kicking in