How to start connecting to your deeper abs

 

“I don’t have a core”

“My abs don’t work anymore”

No, your abs are not MIA, they just need a little help ‘re awakening’. One of the most common comments I hear from patients is that they don’t have a core. What they really mean is they can’t feel their abs or pelvic floor working. They are not sure how to make their deeper abs, pelvic floor, or spinal stabilisers contract. What does it feel like? 

It can be super hard to try and activate these muscles if you have

• Never tried before

• Have had back pain for a while

• Have had a baby

• Are going through peri menopause or menopause

• And A heap of other reasons……

The good news is that you can try to re-connect with these muscles. All is not lost! You just may need to try to think about it in a different way, or try practising in a different position.

One of the best ways if you have been trying for a while, and are starting to get frustrated, or deflated with your lack of progress, is to use Real Time Ultrasound to actually see what is working when you try to contract those muscles. If your Physiotherapist (or other health professional) has training in this, they can show you on a screen in real time, whether your pelvic floor muscles or deeper abs are contracting when you try to switch them on. If that is available to you, definitely try it out, it can be really helpful. 

Buuuuut we don't all have access to that sort of technology. So here are a few different prompts that you can try, to activate your deeper abdominal muscles at home. You may need to try a few different ways of thinking about it to see which makes the most sense to you. Everyone is different, and sometimes you need to try different variations to see which one feels most helpful to you.

You can try these in any position, but for now we will start laying on your back, head and neck relaxed on a small pillow or towel. Have your feet flat, knees bent up.

1. Place your hands over your lower belly (under your belly button). Take a long slow breath in, then on your out breath, slowly try to draw the area under your hands down towards your spine, away from your hands. Relax as you breathe in, then as you breathe out try again to draw that area down, away from your hands. You may not feel much movement, it's the IDEA of drawing in, that you are aiming for.

2. Place your hands over your front hip points. As you breathe out, imagine you are trying to bring those 2 points in and together. They will not actually move together, but it's a narrowing type feeling you are trying to create. Relax as you breathe in. Try again as you breathe out to draw those 2 points together, and down.

3. Try to create a mini brace over your lower abdomen. Imagine someone was going to tickle you, and you “brace” yourself, it might help to tap gently on your lower abdomen. Speaking of tickling, sometimes it actually helps to have a giggle- those are the muscles you are trying to work! So have a giggle, then as you breathe out, try and create a gentle brace with your lower belly.

4. Try placing your hands by your sides, palms face down. As you breathe out gently push your arms and hands into the ground. Notice your abs when you do that? That’s the sensation you want to create. Relax as you breathe in, again as you breathe out, press your hands down beside you, and feel your abs switch on.

 

For all of these options make sure you are not pushing your belly out, or doming in your lower abs. Keep everything else nice and relaxed. Relax your feet, neck, jaw. And absolutely no holding your breath!!

Just experiment, and remind yourself it will take some time to get the hang of it. 

It is also helpful to try these exercises in different positions, like laying on your stomach or laying on your side. Sometimes you can feel more of a connection to these muscles in certain positions. To start with you want to make that connection as easy as possible, so do it in whatever position works for you!

Try to do 2-3 lots of 5 most days. 

If you want some more ideas about how to start using some more core stabilising muscles check out my FREE 5 day Core Challenge for Beginners. 

Or for something a bit more in depth: Have a look at my 5 week Beginner core program, available for you to download and get started today.

Give it a go!

Bel