By Guest Blogger Joan Pagano
How do you know if you have a strong core? One method is to test the transversus abdominis (TVA), the deep abdominal muscle that plays a significant role in core strength. It functions to stabilize the pelvis and maintain the small curve in the lower back (neutral spine alignment). To assess the strength of this muscle, we challenge its ability to stabilize the pelvis against the changing resistance of various leg movements.
There are three levels of difficulty. All variations are performed lying on your back, arms resting by your sides with palms up to minimize any assistance from the upper body. For all levels, follow these guidelines:
* Before you move your legs, establish neutral spine alignment: Contract your abdomen by drawing your belly button toward your spine without flattening your lower back into the floor.
* As you add the leg movements, use your abs to keep your lower back from arching and your hips from rocking side to side.
* A good way to monitor how you are doing is to place your fingers under your pelvis and feel the two bumps on either side of your sacrum just below your waist. As you raise and lower your legs, make sure that the pelvis stays level, exerting even pressure on your fingers, and doesn’t lift up on either side.
1) Beginner Level: Start with your knees bent at 90 degrees, feet on the floor. Lift one leg at a time, keeping the right angle at the knee, then lower the leg back to the floor. Make sure your hips stay level and alternate sides for 10 repetitions (one rep = both sides).
2) Intermediate Level: From the above position, lift one leg at a time and hold, so that both legs are raised with your knees bent over your hips, calves parallel to the floor. Maintaining the right angles at your hips and knees, hold the position for 30 seconds or longer without arching the low back.
3) Advanced Level: From the previous position, legs raised with right angles at hips and knees, straighten both legs to the ceiling. Slowly lower them toward the floor as far as you can go without arching the lower back. You may only be able to go a few inches before your back begins to arch. If so, stop and bend the knees in over your chest to rest.
The advanced level is very difficult and can strain the back if the TVA is not strong enough to stabilize the pelvis against the resistance of the legs. Take your time to advance through the levels. As you build strength, you will be able to work through the progression with ease and without risking injury.
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For expert guidance on abs workouts, including step-by-step color photos depicting the exercises and a live-action DVD, please check out the 15-Minute Abs Workout book by Joan Pagano.
Joan Pagano is an authority on the benefits of exercise for women’s health issues such as pregnancy, breast cancer, menopause and osteoporosis as well as strength training through the decades. For more about Joan, please visit http://joanpaganofitness.com.
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Article Source: Ezine Articles: Expert Joan Pagano.
