Foundations: Deep Abdominal Activation
Quick Intro: Fingertip Abdominals
This exercise can help you to connect to your abdominal muscles. It’s a safe exercise to get stronger before starting more challenging exercises!
It’s a perfect awareness raising exercise than helps us to connect with lower abdominal fibres whilst we are doing other exercises…
What’s it good for?
🌟 Becoming aware of how our abdominals can give the sensation of narrowing the pelvis.
🌟 Strengthens weak abdominal muscles in a very safe way.
🌟 Teaches us to separate out abdominal activation / contraction without moving the spine.
🌟 Teaches us deep abdominal activation (Transversus Abdominus) that is really useful in other, more challenging, traditional exercises.
A quick “how to”…
🌟 Lying on your back, place your fingertips just inside and underneath your hip bones.
🌟 Draw your navel in towards your spine to contract the abdominals but don’t change the position of your spine.
🌟 Release the activation and repeat, each time focus on the slight movements and sensations produced.
Hints & Tips:
🌟 This is a small, subtle movement, so if you don’t notice anything first time, keep trying and over a period of days you’ll learn to notice the movements and sensations.
🌟 Imagine you are tightening across the hips.
🌟 Or, imagine a big round stone sinking into your pelvis.
🌟 Try holding a 7cm ball between your knees and have a friend try to pull it away to increase pelvic floor awareness.
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