The “Why”
While it is important to strengthen all of the abdominal muscles, the Transverse Abdominis is perhaps the most important because it provides the base for the development of all other muscles in the body. Keeping the abdominal muscles strong also aids in maintaining proper posture because these muscles surround the middle and lower spine. Aesthetically, strong abdominal muscles make your core narrower and your tummy flatter…even more reasons to work those abs!
The “How”
Now, on to the important stuff—the exercises! I am going to provide you with two exercises that work on contracting the abdominals: one exercise in which the abdominals act as stabilizers, keeping the body supported, and one exercise that can be used to stretch the abdominals.
1. Single Leg Stretch
Begin lying on your back, knees bent, feet flat on the floor, parallel to each other, and about hip distance apart. Tilt your tailbone forward so that the front of your hips and the front of your ribs come closer together. This is called your “supported pelvis.” With this motion, the natural space underneath your lower back should close up so that your whole back is securely on the mat, and your abdominal muscles are already engaged. From here, lift your legs into “tabletop,” which is a 90-degree vertical angle from your hips to your knees and, with your knees bent, you should be able to see your toes just a little bit above the knees. On an exhale, slightly tuck your chin and lift up from your breastbone into an abdominal curl. Your head, neck, chest, and arms should be hovering off of the floor and your chin should remain slightly tucked so that your gaze is at your thighs and your neck is not strained. Now, you are ready to begin!
Keep your upper body stable, arms hovering in your abdominal curl. On an exhale, straighten your right leg on a diagonal, keeping the lower back on the mat. Inhale to bring the leg back to tabletop. Exhale again to straighten the left leg on a diagonal and inhale to bring both legs back to tabletop. Repeat this exercise ten times on each side to work your Rectus Abdominis and strengthen your Transverse Abdominis.
2. Obliques
Start in the same position as the Single Leg Stretch. In the abdominal curl, place your hands behind your head, elbows wide out to the sides, shoulders pulled down the back away from the earlobes. As you exhale and send your right leg away, stay in your abdominal curl as you twist your right lower rib towards your left knee. Inhale to return the legs to tabletop and your upper body to a centered abdominal curl. Exhale and switch sides. Repeat this exercise ten times on each side to work your Rectus Abdominis, your Internal and External Obliques, and your Transverse Abdominis.
3. Hundreds
Start in the same position as the Single Leg Stretch and Obliques. Add a slight bend to the elbows, keeping lots of energy and power in the arms. Either keep your legs in tabletop or extend both legs on a diagonal, keeping the lower back on the mat. Inhale and start pumping the arms, keeping the rest of the body stable and pulling the abdominals down into the mat. Alternate inhales and exhales until you reach 100 pumps of the arms. This exercise works your abdominal muscles by using them as stabilizers, keeping your body still while your arms pump back and forth.
4. Cow Stretch
Start in a crawling position, hands directly underneath your shoulders with a slight bend in the elbow, knees on the mat directly underneath the hips. Keep the legs parallel, front of the ankles long on the mat. Keep your head neutral to your spine so that your gaze is right in front of your fingertips. Take a deep inhale and lift the tailbone towards the ceiling, arch the upper back, sending your chest forward through your arms and lift your head with your spine so you are now looking straight in front of you. You will feel your back muscles engage and your abdominal muscles stretch out along the front of your body. Fight the pull of gravity and pull your abdominals into your spine to increase the stretch. On an exhale, return to a neutral all-fours position. Repeat the stretch eight to ten times until you feel your abdominals fully recovered from the previous exercises.
Now you have some abdominal basics…so get to work!
Joanna Asher is a certified Mat Pilates instructor through Pilates Academy International and a recent graduate of Tulane University, in New Orleans, with both a BA and an MA in English. Her passion for fitness and music began at a young age. A dancer and athlete all her life, Joanna discovered Pilates while searching for an appropriate compliment to running. She currently teaches at studios on Long Island and can be contacted at PilatesbyJo@gmail.com to schedule in-home private and group sessions.