Abdominal Contraction
Author: jackb sonControl of movement is the key to re-educating the lower abdominal wall and allowing the deep pelvic stabilizers to fire efficiently. This progression begins with mastering the abdominal contraction. The key is isolating the muscles of the abdominal wall. Place your fingers on your belly button to feel this contraction. Pay strict attention to NOT allowing the use of the legs, hip flexors or glutes.
For that matter, always keep the abs braced and the back flat, never round or hunch your shoulders. Do not lean back with the exercise, proper abdominal contraction will counter any extension moment and protect the back while strengthening the abs. Unfortunately the commercially made machines ‘designed’ to strengthen the back actually place repetitive stresses on the spine and disks while encouraging hyperextension.
You see the great looking models on the infomercials with great abs using the particular device being advertised and the before and after photos that seem pretty darn convincing. Yes, the research took place on abdominal contraction but it had NOTHING to do with waist reduction!
Core training involves proper lower abdominal contraction or Abdominal Bracing. This involves coordinated firing of the abdominal wall while deactivating the hip flexors and keeping the upper body and legs relaxed. Learning this concept and the concept of spine stabilization with neutral spine will naturally lead to learning how to find, maintain and work within the parameters of coordinated spinal mechanics.
In the initial stages of the treatment, doctors recommend exercises involving upward and downward movements of ankles. Lower back pain exercises, such as the abdominal contraction, wall squats, heel raises and straight leg raises, involve tightening of the abdominal muscles while moving the knees or heels.
The surrounding fat around the waistline can only be substantially reduced with proper cardiovascular work and healthy eating. An abdominal contraction does almost nothing to battle the unwanted stomach due to the fact that a resistance exercise, such as the sit-up does almost nothing as a means of losing fat. Doing sit-ups as a means of slimming your waistline is as silly and comparable to doing bicep curls in hopes to create skinner arms.
Lower Abdominal Contraction - continues the action to articulate through the lumbar spine and provide support for the back, from the front of the body. Lie on your back with knees bent and hand across your stomach. Take a full breath in and expand your belly with air. As you exhale feel the transversus muscle compress in toward your spine. Breath in 4 counts, but breath out 8 counts. Make the last 4 counts of the exhale a deep abdominal contraction.
This is done lying on your back with your knees bent and your palms resting on your abdomen. Then you must raise your body from your shoulders without lifting your feet - this is repeated 20 times. Remember to hold your breath when you raise your body up, hold for 3 seconds then lower it down while you breathe out.
The body should be warmed up before working out the abdominal section. This is because any cardiovascular activity will help one person get better abdominal contraction. Also, this will help lessen the occurrence of getting the muscles strained in the abdominal area.
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