The truth is, having flat abs should be a happy consequence when your workout goal is to support and strengthen your body, in particular your lower back. The crucial deep core muscle that gives you that flat belly look is the Transverse Abdominis (TVA). When correctly engaged and strengthened the TVA cinches the waist, lengthens your midsection and compresses the belly – voila! Flat abs.
Try these simple moves from Pilates instructor and founder of Bodylove Pilates Ali Handley that target the TVA to support the spine, pelvis and flatten your belly.
Bird Dog
Set up – All Fours position
INHALE – through your nose and allow your lungs to fill up with air and your stomach muscles to completely relax.
EXHALE – a long, slow, even breath out your mouth as you imagine your TVA wrapping around your midsection, pulling your bellybutton in all the way to the spine, knitting the two sides of the abs together, then reach your left arm and right leg out away from the body. Nothing in the spine should change.
INHALE - through your nose again and bring the arm and leg back to the start position.
EXHALE - out your mouth again and switch.
Knee Hovers
Set up – All Fours position
INHALE – through your nose and allow your lungs to fill up with air and your stomach muscles to completely relax.
EXHALE – a long, slow, even breath out your mouth as you imagine your TVA wrapping around your midsection, pulling your bellybutton in all the way to the spine, knitting the two sides of the abs together, then without changing the shape of your spine, hover your knees off the mat.
INHALE – again through your nose and lower the knees.
REPS - 8 - Hold the final knee hover for 4 complete breath cycles.
*Up for a challenge? Put the two moves together. First hover the knees. Maintain this position and do bird-dog.
Planking
Set up – All Fours position
INHALE – through your nose and allow your lungs to fill up as you step one foot back behind you.
EXHALE – a long, slow, even breath out your mouth as you imagine your TVA wrapping around your midsection and then step the other foot back.
You are now in plank.
Cues to think about;
- Shoulders directly above wrists
- Ribs are closed and knitting together
- Keep your abdominal muscles zipped up and closed. If you feel them pulling apart and your stomach doming down, place the knees down
- Lengthen through the whole body and imagine energy reaching out in opposite directions - out the heels of the feet and the crown of the head.
Hold for 30 secs - REPS 2
Toe Taps
Set up – Supine - lying on your back with your legs resting in the table top position. Your pelvis and spine and in the neutral position.
INHALE – through your nose and allow your lungs to fill up with air as you arch from the hip, lowering one foot toward the mat. Do not change the shape of the leg.
EXHALE – a long, slow, even breath out your mouth as you zip your abs up and draw the leg back up over the hip.
Repeat on the other side.
REPS - 10 each side.
Scissors
Set up – Supine - lying on your back with your legs resting in the table top position. Your pelvis and spine and in the neutral position.
INHALE – through your nose and allow your lungs to fill up with air.
EXHALE – a long, slow, even breath out your mouth as you first draw your belly button to your spine before extending both legs up into the air.
INHALE – again through your nose as you lengthen one leg down toward the mat.
EXHALE - again keep the abdominal connection and scissor switch the legs.
REP x 10
Double leg extension
Set up – Supine - lying on your back with your legs resting in the table top position. Your pelvis and spine and in the neutral position.
INHALE – through your nose and allow your lungs to fill up with air as you squeeze your heels together and separate your knees wide.
EXHALE – a long, slow, even breath out your mouth as you first draw your belly button to your spine before extending both legs out in front of you at a 45 degree angle. Keep the squeezing together.
INHALE – again through your nose as you draw the legs back to the start position.
REP - x 10
Newsletter
