Your core muscles comprise of the Transversus Abdominis & Multifidius muscles. To achieve good core stability you must learn how to effectively contract these muscles. These muscles can be effectively activated by using an exercise ball, also known as a swiss ball or fitball, but you can also activate these muscles well in a lying position.
To do this you need to be able to find your neutral position for the spine and pelvis, and this is best achieved by first finding out what the extreme opposites feel like. The neutral position can then be more easily found in the middle of these two extremes.
To do this, use the following method.
• Start by lying on your back with knees bent.
• Imagine a compass on your lower abdomen.
Your belly button is north
Your pubic bone is south
• Tilt your pelvis up northwards - doing this will:
Have caused your pelvis to tuck under
Flattened your back into the floor
Loose your lower back curve
Tightened your stomach muscles
Tail bone has lifted off the floor
• Now do the opposite, tilt your pelvis down southwards
Your lower back becomes very arched
Your ribs have flared
Your stomach sticks out
• The neutral position is between these two extremes.
• The compass should now be like a spirit level, balanced between North and South
The pelvis is tilted neither north or south or tucked under
The back is not excessively arched
The tail bone remains down on the floor
The pelvis is lengthened not scrunched up
There is a small natural arch in the back
In this neutral position you can control the contraction of these key muscles, and perform the following exercise that will target these muscles. This exercise can progress to being effectively performed on an exercise ball, which may help to ensure a healthy lower back.
Start by lying on your back with knees bent. Remember your lumbar spine should neither be arched up nor flattened against the floor; but aligned in the neutral position with only a small gap between the floor and you lower back.
• Breathe in deeply
• 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.
Think of the key muscles acting like a corset as you 'suck your belly button in'. Or think of scooping the lower abdomen back towards the spine. Alternatively think of struggling into a tight pair of jeans by sucking your belly in and zipping up.
Some other useful tips when first starting this exercise:
• Place one hand under your lower back to ensure that you do not tilt you pelvis nor arch or flatten your back, as this means you have lost the neutral position you are trying to learn to stabilize.
• Use your fingers to feel for tension in your lower abdomen, which indicates tension in the Transversus Abdominis. Do this by placing your fingers and inch in towards your belly button from the bony protrusion of your pelvis and an inch down towards your groin.
Once you have mastered this exercise while lying on your back, practice it lying on your front, sitting and standing, and progress by holding the tension for longer. In each position ensure that your pelvis, and therefore your lumbar spine, is in the neutral position.
I recommend seeking professional advice before beginning these exercises.
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