Abs: No Crunch - Pelvic Wall 3 - Arms Up, Abs In
Extending the arms, legs, and head activate the abs; the body is tuned that way so we are always ready for action. Source: Sadie Marquandt on YouTube.
No Crunch Abs - Pelvic Wall 3 - Arms Up, Abs In
“Please don’t do crunches”
Small Weights Safely Strengthen Abs
Based on “Abdominals 3” as taught by Deborah Bowes, GCFP, PT
In the third lesson in the “Abdominals” series curated by Deborah Bowes, GCFT® , PT, and creator of the “Pelvic Health”, we apply the natural connection between the extremities and the abs to help activate and strengthen the abs.
This lesson continues the strengthening, bringing the arms - loaded with a little weight - to bring the ab muscles into the action.
You’ll want an easily held weight as an accessory to this lesson. If you are sensitive, try a ‘weight’ as minimal as a small tea cup or nerf ball. If you are up for more of a challenge, try a can of tuna or tomato or a small water bottle - anything up to a pound but no more.
The abs are tuned to activate in response to any movement in the extremities. We saw that in Lesson 1 of this series: the slightest head movement activates the abs. Lesson 2 explored the relationship of the legs and the abs. Now we add the arms, letting them fully extend, and even hold a little extra weight, to spotlight how the arms connect to the abs.
Arms out, Abs on = Sadie Marquandt demonstrates
This lesson strengthens - gently - using arms as levers, made heavier with a small weights. A regular can or tuna, or a 1 lb can, are all you need to get results.
Begin on the back and, after a little warming up, find a comfortable arm position with arm resting on the floor. Gently lift one arm - just a touch - the other, and then both, to feel deeply into the abs as they activate. But not just the abs, but the entire back, spine and ribs as part of a whole body fitness approach. Then add a small weight to amplify the awareness.
Rolling to the side changes your relationship to gravity and uses the abs in different ways.
Overall, this is a safe way to develop those lower abs.
A variation of this lesson shows up in Deborah’s pelvic health series.
Note: This can be a workout if you let it. Arms plus tuna or beans are heavy; please focus on distributing the work body-wide to protect your back. Take it slow. Rest between each gesture. If it’s too much, do less. If less is still too much, work in your imagination only. Take any support you need to be comfortable. Remember: pain = no learning.
Set Up:
Lying on a mat.
Props:
An appropriate, easy-to-hold weight - from an ounce to a pound - ready to use.
Any support for lying supine comfortably
Any support for side lying comfortably - a prop for your head and maybe a rolled blanket between the knees
Science Nerd Candy: Couldn’t find anything suitable that connects the activation of the abs with the arms. Feel it instead!
How You Might Feel After This Lesson: Deeply relaxed; Connected from fingertips to pelvis; Clear on any parasitic movements between arms, ribs head and abs, 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
Sadie Marquandt is our series inspiration. The woman has abs! And a bit of a belly, which makes her all the more exquisite.