The core is where all movement begins. A well developed core allows for optimum performance, decreased incidence of injuries, and is a cure for lower back pain! The simplest exercise to begin training your core is the drawing-in maneuver. This exercise helps strengthen the transverse abdominus - think of it as your internal girdle. By strengthening and tightening your internal girdle it helps give you the appearance of a flatter stomach and it will also prevent you from losing bladder control as you age! This exercise can be done anywhere - walking down the street, sitting in your car or at your desk, and should be done while performing all exercises. Learn it and use it as often as possible!
Drawing In Maneuver
To put it simply, all you need to do is pull your belly button in towards your spine. If that doesn't quite make sense to you, I will give you two different ways to try it!
1. Lay down on your stomach. Try to pull your bully button up towards your spine. If you are thin, this should lift your belly right up off the floor. Hold for 10 seconds while continuing to breathe. This should not be confused with sucking in - if you suck in with your lungs, it may pull your belly in but you will not be able to breathe and you will be using your diaphragm not your transverse abdominus.
2. Lay down on your back with your knees bent and feet on the floor. Place a small object on your belly button - a paperback book, CD - anything handy! Pull the belly button towards your spine - try to make the object sink as low as you can.
Once you have the hang of it, try doing it the next time you go for a walk. Do it again while you type your next e-mail. Next, when you drive home from work. Again, and again, and again! It will eventually become second nature and you will find yourself sitting up taller, looking thinner, and have less back pain!
If you have any questions, just leave me a comment or e-mail me directly at hilery@fitnessforwellness.org
No comments:
Post a Comment