No Crunch Abs - V2 - 1 - Pelvic Wall - Lower Abs
Moves plus a beautiful belly: Dancer Sadie Marquardt has the abs plus a little extra.
Abs: No Crunch - Pelvic Wall 1 - Lower Abs
Deep Support for Squishy Organs and Posture
Based on “Abdominals 1” by Deborah Bowes, GCFP, PT
In the year since The “Pelvic Wall” concept, pioneered by Whole Woman Inc. creator Christine Kent, RN, put a spotlight on my sloppy and unattractive slumping pattern of flattened feet, flabby belly, weak upper back, and forward'-leaning jaw, I have been actively working on on my lower abs.
This series on strengthening the abdominals has been fundamental in my gradual improvement. I can isolate my lower abs and still breathe, and am actively practicing strengthening the left side. As that side improves, new ‘adaptions’ come to light to be integrated into a new, more supportive pattern.
The interior and exterior obliques, the muscles that wrap from the ribs to the pelvis, with connections to the spine, get less attention that the “Six Pack” rectus abdominis, but do the big work of supporting the internal organs and holding up the torso.
Deborah Bowes, GCFT® , PT, and creator of the “Pelvic Health” series of Awareness Through Movement lessons, recently introduced a 3-lesson series on Abdominals. The lessons are deceptively unimpressive but undeniably powerful.
Again, Deborah takes a systemic approach to improving the pelvic system, bringing the pelvis, abs, pelvic floor, and glutes into relationship with the spine, ribs, head and feet. Her admonition “Please, no crunches” is supported by whole body approach to balanced, low-stress strengthening.
“Reorganize the abs” is the focus of Lesson One in this series. Supine, with minimal movement, feel into how the external obliques connect the pelvis, spine, shoulders and head.
The less movement and effort the better in this quiet, deeply internal lesson. Clear unnecessary ‘parasitic’ activity, and reset your nervous system’s patterns for clear, smooth connections through the center to support good posture and protect against prolapsed organs.
There is a lot of flexion, curling frontward, in this lesson. Deborah warns that some people might find themselves a bit drained after a lot of flexion. Not tired exactly, but maybe a bit spaced out. We will leave time at the end to re-enter regular reality.
Set Up:
Lying on a mat on the floor
Or seated on a flat-bottom chair with thighs and hips level
Plan on a few extra minutes of re-entry after a flexion-rich lesson
Science Nerd Candy: It’s back to a look at the abs as a reminder of how these muscles function to hold in the squishy stuff and hold up the torso. Ignore any references to crunches!:
External Oblique Anatomy and Movement: Muscle and Motion (Straight anatomy)
Abdominal Muscles Muscle and Motion (little dough boys)
Abdominal Bracing: Muscle and Motion (little dough boys construct the abs)
How You Might Feel After This Lesson: Deeply relaxed; Connected from head and jaw to pelvis; Clear on any parasitic movements between legs and head, with strategies to gradually undo those patterns; Taller, straighter and more supported in the gut; A little more accepting of belly flab if there are firm muscles beneath (my personal); Better prepared to move onto the pelvic floor explorations.
BY ZOOM New Students: Register here
This lesson explores the lines of force that run from the legs to shoulders and head through the lower abs/obliques.