Another variation challenging core stability and strength! 💪
👉As stated in previous posts, the transversus abdominus (TA) and multifidus are the deepest stabilizing muscles of the spine. .
👉 As such, they are not responsible for STRENGTH; rather, they work in coordination with the pelvic floor and diaphragm to give a stable base upon which the more superficial phasic muscles of the body are able to produce movement. .
👉For example, they stabilize the spine and pelvis during walking, where the psoas, glutes and muscles of the leg are responsible for producing movement.
👉As they do not produce dynamic movement in the same way as these superficial phasic muscles do, the TA and multifidus cannot be isolated or strengthened through a single particular exercise; rather, it is through integrating breathing, spinal alignment and neural control (balance etc) that proper activation is achieved. .
👉 The following two exercises challenge balance and proprioception (sense of where the body parts are in relation to each other and to their surroundings), thereby stimulating dynamic activation of the TA and multifidus to stabilize the spine in different planes of motion, as well as during movements of the limbs.
🔺Abdominals are scooped in and up throughout - avoid tensing abs out. 🔺Exhale as leg extends/arm lifts; Inhale on the return. Scoop abs deeper and pull PF further up with each exhale. 🔺Spine remains neutral and ribcage closed. Release through the front of the thigh and hip as leg extends, supporting instead from the sitting bones/glutes.
❗️Disclaimer: this exercise is not appropriate for those experiencing back pain. If you have diagnosed diastasis recti post partum, please consult a certified physio specialized within womens' health before attempting these exercises.
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