As well as just abdominal exercises, I think it is important to do a varied core stability programme. Core stability means strengthening all the muscle groups in your "core" or trunk, which include the muscles supporting the spine/back bone, and pelvis as well as the abdominals.
Good core stability will improve your balance, reduce risk of lower back problems, and tone your stomach as well. A reasonably useful article explaining the concept of core stability training vs just doing ab crunches is here:
Core stability article
I am a rower, so as part of my training programme I do a core stability session lasting about 30 minutes 2-3 times per week, but I believe that it would help a lot of people, whether they are athletes or just interested in looking after themselves.
There are a number of websites providing information on the web. A quick Google search brings up a list of good exercise programmes:
Google search results
The most important thing to learn though is how to actually activate the core muscles correctly, and for this it may be useful to find a personal trainer/gym near you which can show you the basics (a Pilates teacher will also be able to help, as Pilates and core stability have a lot of cross-over). If this is difficult,
this website gives the following information (it sounds complicated, but really isn't that bad once you get the hang of it!!):
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| Core-stability training begins with learning to co-contract the TA (Transversus Abdominis) and MF (Multifidus) muscles effectively as this has been identified as key to the lumbar-support mechanism. To perform the TA and MF co-contraction you must perform the 'abdominal hollowing' technique with the spine in the neutral position. To do this use the following guidelines.
Start by lying on your back with knees bent. Your lumbar spine should be neither arched up nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is the 'neutral' lumbar position you should learn to achieve.
Breathe in deeply and relax all your stomach muscles. Breathe out and, as you do so, draw your lower abdomen inwards as if your belly button is going back towards the floor. Pilates teachers describe this as 'zipping up', as if you are fastening up a tight pair of jeans.
Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area. Repeat 5-10 times.
Sounds easy? Well maybe, but it is absolutely vital that you perform this abdominal hollowing exercise correctly otherwise you will not recruit the TA and MF effectively. These coaching points must be followed to ensure your practice is correct.
+ Do not let the whole stomach tense up or your upper abdominals bulge outwards, as this means you have cheated by using the large rectus abdominus muscle (the six-pack) instead of TA.
+ Do not brace your TA muscle too hard; just a gentle contraction is enough. Remember it's endurance not max strength your are trying to improve.
+ Do not tilt your pelvis nor flatten your back, as this means you have lost the neutral position you are trying to learn to stabilise.
+ Do not hold your breath, as this means you are not relaxed. You must learn to breathe normally and maintain the co-contraction of TA and MF.
+ Use your fingers for biofeedback on either side of you lower abdomen to feel the tension in the TA muscle.
Once you have mastered the abdominal hollowing lying on your back,practise it lying on your front, four-point kneeling, sitting and standing. In each position get your lumbar spine into neutral before you perform the hollowing movement. | |
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Once you have got the hang of it, it is something which you can easily do at home by yourself.
If you have any questions I will try to help as best I can...
Good luck!
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