Abs: No Crunch - V2 - 3 - Arms Up, Abs In
A pregnant Sadie Marquandt works her abs. The connection between arms and abs in clear in this little example. Inspiring!
No Crunch Abs V2 - Pelvic Wall 3 - Arms Up, Abs In
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 an orange 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 and the abs connect.
Arms out, Abs on = Sadie Marquandt demonstrates
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 - then other, and then both, to feel deeply into the abs as they activate. But not just the abs; find both the support and relaxation in the entire back, spine and ribs as part of a whole body fitness approach. A small weight amplifies 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.
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 Bowl:
Latissimus Dorsi, Pull Ups - Muscles and Motion (0:20) no, we are not doing pull ups, but this little animation shows how the obliques and arms interact
Shoulder Pelvis Links - (1:00) Model of fascial chains connecting pelvis to shoulder, useful full body model of these relationships
The aponeurosis of the latissimus dorsi. The thoracolumbar fascia. Its role in proprioception - Anatomie 3D Lyon (2:16) - Don’t let the long title scare you. This is the only video I could find that show the connections between the fascia and muscles between the upper limbs and the pelvis.
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.
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.