Today you’re going to do a low ab workout.
I personally believe this is one of the best core exercises to flatten and tone the low tummy while creating a strong low back and healthy pelvic floor.
This is week II of a two part tummy toning series. If you missed last week’s Crunch: The Only Safe Way to do Sit Ups, click here. Make sure to master the Pillsbury DoughBoy Technique (a.k.a Ab bracing) before you do the low abs.
In last week’s post, I also explain the science and savvy behind a flat tummy and a healthy pelvic floor.
If you love to learn as much as I do, head on over to last week’s post to discover the techniques to a healthier, leaner core.
How often have you stopped a low ab workout because the back started to hurt?
This used to happen to me all the time.
I remember wanting so badly to tone my tummy, but every time I did a low ab workout I’d have to stop half way through because my back hurt.
or worse, I’d feel fine during the workout, but hours or even days later my back would pay the price.
I thought it must be because my back was so weak, or my legs were too heavy to allow me to do the workout.
I also noticed that instead of a flatter tummy, these exercises would pooch out my tummy.
The problem was, I was arching and flattening my back while lifting my legs.
This created a greater low back curve, tilted the pelvis and tightened the front of my hip flexors(a set of muscles that wrap around the front of the hip and attach into the low back).
Also, these low ab exercises (mostly leg raises) only focused on the outside abs known as the Rectus Abdominis.
When these muscles became strong, but the innermost layer of my abs (known as the transverse abdominis) stayed weak, a muscular imbalance occurred.
This is what pooched out my tummy, instead of flattening my tummy.
Not to mention it made me avoid low ab workouts like the plague. My core became weaker and my back pain increased.
Simple Fixes for a Slimmer Waist, Stronger Back and Healthy Pelvic Floor:
Over my many years, I learned that generic ab exercises such as leg raises were more harmful on the back than beneficial.
But, I also discovered amazing rehabilitation techniques, including this pilates core movement you’ll learn today.
By swapping out generic low leg raises and applying neutral spine and pelvic floor activation (like you’ll see in this video) my back pain subsided, In fact I strengthened my low back and achieved a healthy core.
Not to mention I had a flatter stomach than I had in years!
Ok, so are you ready to tone the tummy, create a strong back and a healthy pelvic floor!
Let’s do this!
Ab Exercises Aren’t Enough to Create a Slimmer Waist and Strong Body. Nutrition Matters Especially over 50 when nutrient needs change. Click to Learn More