- Gaiam Blog - http://blog.gaiam.com -
Rethink Your Abs: 3 Exercises for a Stronger Core
Posted By Jill Miller On June 26, 2009 @ 4:30 pm In Fitness, Yoga | 5 Comments
A strong core has been “in” for years. But the biomechanic awareness that has trickled into yoga  and fitness studios has been affected by loads of misinformation and the “quick-build” mentality. Unfortunately, this can often do the body more harm than good.
1) The six-pack: It is commonly known now that doing excessive crunches might build a stronger rectus abdominis (the six-pack muscles), but the action of curling the spine repeatedly can ravage the back muscles  and damage precious vertebral discs.
2) Navel to spine: Pilates  introduced the transverse abdominal (TA) muscle into our vocabulary. We were told that this would protect our backs, as the TA acts like a cummerbund to pull in sagging guts and make us look like we’re wearing Spanx! The problem with pinning the navel to the spine is that students will often flair their ribs out to make the “appearance” of the navel drawing in the spine. But this actually creates a stretch and weakening of both the TA and the obliques!
3) Side bends: The obliques are often misrepresented as the ubiquitous “side-bending” muscle. They are actually two layers of diagonal abdominal muscles  that are like crisscrossing sashes spiraling around our midsections. But biomechanically, the obliques are not all that functional in a side bend. It’s the quadratus lumborum, a deep lower back muscle, that is chiefly responsible.
So when reviewing this partial list of core muscles, it’s clear that they all need a new public relations firm in order to get firm — while keeping you safe! These fabulous muscles have been stripped of their dignity, oversimplified and reduced to dysfunctional, unintegrated tissues. Yes, making your core muscles  actually think while they work can be hard work, but the payoff is a sounder structure that will support you for a lifetime!
Here are three great Yoga Tune Up®  abdominal exercises that wake up all of the major core muscles and more:
1) Corset Contraction: diaphragm, intercostals, TA, obliques, rectus, spinal erectors
Exhale and close down the ribs by tensing and contracting the internal intercostals to reset the ribcage.
2) Megaplank with Active Serratus: rectus, obliques, TA, intercostals, serratus anterior (a shoulder-core muscle), pectoralis
The forearms are parallel to each other, shoulder-distance apart. Shoulder sockets are vertically joint-stacked over elbows.
3) Jithara Parivartonasana (revolved abdominal pose): obliques, TA, iliopsoas, quadratus lumborum, spinal erectors
Do at least four complete rounds, and add one more round every practice.
Take your time with these exercises and coordinate your breath with your movements. Your abdominals are smart but also need you to think, so show them that you really care!
Article printed from Gaiam Blog: http://blog.gaiam.com
URL to article: http://blog.gaiam.com/rethink-your-abs-3-exercises-for-a-stronger-core/
URLs in this post:
 yoga: http://life.gaiam.com/gaiam/p/Yoga.html
 back muscles: http://life.gaiam.com/gaiam/p/3-Quick-Ways-to-Unkink-Your-Back-without-Leaving-Your-Desk.html
 Pilates: http://life.gaiam.com/gaiam/p/Should-You-Do-Pilates-on-a-Mat-or-on-a-Reformer.html
 abdominal muscles: http://life.gaiam.com/gaiam/p/8-Insider-Tips-for-Tighter-Abs-Get-to-the-Core-of-Great-Results.html
 core muscles: http://www.pranamaya.com/miller-core.html
 Image: http://www.yogatuneup.com/yoga-at-home-fitness
 Yoga Tune Up®: http://www.yogatuneup.com/
 good posture: http://life.gaiam.com/gaiam/p/Perfecting-Your-Posture-to-Relieve-Chronic-Pain.html
 Image: http://www.yogatuneup.com/weekly-yoga-pose
 new core exercises: http://www.kripalu.org/program/view/CII91/core_integration_immersion_abdominal_awakening_accelerated
 Core Integration Retreat: http://www.kripalu.org/program/view/CRYG91/the_core_of_yoga_a_total_abdominal_awakening
Copyright © 2007 Gaiam Community Blog. All rights reserved.