Don't Forget THIS Fundamental Component of Ab Exercises

Happy New Year!

With exercise and fitness, there is always the next newest and best thing.  

With that being said, never forget the fundamentals!  They should apply to any of the new routines and exercises you are encorporating.

With core stabilization exercises that are preformed on your back or in a plank, you should always start with and maintain a posterior pelvic tilt.  What does that mean?  Check out the pictures below:

​Anterior Pevlic Tilt

Posterior Pelvic Tilt

low back arched = low back tight + abdominals turned off; notice the angle of the wast line!

low back flat = low back off + abdominals ON; notice the angle of the wast line!

Whatever the core exercise try and keep a posterior pelvic tilt to limit the back's involvement in the exercise.

Try it!  Lay on your back and arch yor low back off the ground.  Reach under and feel how tight your low back muscles are and then reach around and feel how loose your abs feel.  .  Now press your low back into the ground and feel your abdominals turn on; this is a posterior pelvic tilt.  Magic.  Please notice the angle of the wast line in the pictures above!

This goes for planks, scissors, marching, and leg lifts (especially leg lifts!!! No hands under your butt and back arching!).  

This applies when we are asking the spine to be straight and not for any flexion (ex: sit ups) or rotation (ex: Russian twists) exercises.  

If you have any questions, feel free to let me know!
​dominick@sanramonvalleypt.com