No Crunch Abs
A Whole Body Approach to a Stronger Pelvic Wall
An Intro to the Pelvic Floor Series
The “Pelvic Wall” concept pioneered by Whole Woman Inc. creator Christine Kent, RN, put a spotlight on my sloppy and unattractive slumping 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 has released a new, 3-lesson series on Abdominals. Deborah takes a systemic approach to improving the pelvic system. The lessons are deceptively unimpressive but undeniably powerful.
“Please, no crunches” is a whole body approach to balanced, low-stress strengthening for better posture, internal organ support, and handsome obliques.
No Crunch Abs - Pelvic Wall 1 - Love Your Lower Abs
Reorganizing the Nervous System’s Abs Story
Based on “Abdominals - 1” by Deborah Bowes, GCFT®
“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.
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
Hip Socket Acetabulum - source:https:::www.bostonorthoandspine.com:.png
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
Read Full Post with Science Nerd and Inspirational Video Links
No Crunch Abs - Pelvic Wall 2 - Moon Rises Over Mountain (Peek A Boo Toes)
Roll to Strengthen the Abs With Your Whole Back… and Feet
Based on “Abdominals 2” by Deborah Bowes, GCFP, PT, and “AY63” by Moshe Feldenkrais
This lesson continues the strengthening begun in Lesson 1, bringing the legs and psoas muscles into the action.
Lying back in the ‘beach chair” position with torso propped up by elbows - or leaning back in a comfy chair with feet propped so knees can bend, place the legs so that the toes hide behind the knees - even when rolling the pelvis ever so slightly to lift the foot. Lift the feet just enough for the toes to peekaboo over the knees. like the moon rising over the mountain. The weight of the legs and support of the back give the abs a safe way to develop whole-body power.
Note: This can be a workout if you let it. Legs 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.
Also - if the ‘beach chair’ position doesn’t work for you, do those sections lying on your back. Try rounding your upper back by spreading the shoulder blades to allow the spine space. (That’s what the ‘beach chair’ position enables. Supporting each shoulder blade - a rolled towel would work - makes the position easier to hold.
Set Up:
Lying and sitting on a mat on the floor. Take any support you might need to sit comfortably in the “beach chair” position. That might mean sitting on a little height, or maybe elevating the feet.
Or seated on a flat-bottom chair with feet supported, even slightly elevated
Read the Full Lesson Description
Note: recording has a gap at about 43 min - you don’t need to hear me talk to the wood delivery guy and I don’t have the skill to edit it out.
No Crunch Abs - Pelvic Wall 3 - Arms Up, Abs In
Small Weights Safely Strengthen Abs
Based on “Abdominals 3” as taught by Deborah Bowes, GCFP, PT
This lesson continues the strengthening, bringing the arms - loaded with a little weight - to bring the ab muscles into the action.
Begin on the back and, after a little warming up, gently lift arms - just a touch - to feel deeply into the activating abs. 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.
Props:
Optional: An easy-to-hold weight - maximum 1 pound
You may want support under your cheek and bolster between the knees in side lying.
Arms up, Abs in - as demonstrated by Sadie Marquandt on YouTube
Set Up:
Lying on a mat
OR side sitting at the edge of a flat-bottomed and armless chair, knees and hips level