18-7 p20 Womens Fitness:Layout 1
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WOMEN’S FITNESS
Abdominals
GET BACK TO FLAT Photography: Neil Francombe/Ultra-Fit Images
Were you secretly cheering for joy when smock tops came back into fashion, or have you been squeezing yourself into ‘Bridget Jones’ style control pants for more than just the odd night out? Personal trainer Caroline Sandry helps you to discover your own built in control pants! Protruding stomachs can develop because of weak abdominal muscles, poor posture or incorrect training. Pilates teaches you how to engage your deep internal muscles, improving posture, flattening your mid-section and slimming your silhouette.
Back to basics Before beginning, it is important to understand the mechanics involved in abdominal training – We have three sets of abdominal muscles: the superficial rectus abdominus (RA) or “sixpack” muscle which flexes (bends) the trunk, the obliques (internal and external) which side-bend and twist the trunk, and the deeper transversus abdominus (TA) - your girdle of strength. The TA works in association with your pelvic floor (PF) muscle. In my experience as a pilates teacher for many years, I have found that most people are familiar with RA and obliques, but are not in touch with their TA or PF. This is a fundamental reason why you may have found that you are doing your abdominal workout – sit ups, trunk twists and so forth, but your stomach still has a rounded appearance.
How to engage TA & PF Your pelvic floor muscles are deep internal muscles which support your internal organs such as the bladder. Many women find they lose control of the PF muscles after childbirth, and can suffer incontinence as a result. You have front and back PF muscles, and we need to locate the front group. To do this, try to draw your internal muscles upwards as if lifting something up inside. Try not to squeeze your bottom as you do this. To engage TA,
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draw your navel in towards your spine – as if you were tightening an aeroplane seat belt. (To find your TA – place a flat hand on your stomach and cough – you will feel your abs draw inwards – this is the TA). Before beginning the exercises, practise engaging – inhale to prepare, and exhale as you draw PF up and TA in simultaneously.
You can practise this as often as you like – whilst sitting in the car, waiting for the bus or cleaning your teeth!
Posture I previously mentioned that poor posture can give you a pot-belly. Try standing in front of the mirror- side-on- and arch you lower back letting your bottom stick out. You will no doubt see the abdomen protrude. This posture type is called “Lordotic” and can lead to back problems as well as an undesirable big stomach. The ideal position for a healthy spine and a flatter stomach is a neutral spine – which is neither arched (lordotic) nor flat. To find your neutral spine, lie on the floor, knees bent and hip width apart, feet flat on the floor. Gently rock your pelvis backwards and forwards. The middle position is your neutral spine. Aim to keep a relaxed neutral for all of the exercises.