Abs Advice? - Page 2

maylynn · 05-06-2008, 02:54 PM

I think the way that you do crunches really matters - there's a lot of stuff on technique out there, but the most important thing about abs that I learned in my years of yoga and fitness is that you should be pulling your bellybutton down as you crunch, to engage the inner layers of abdominal muscles too. Otherwise you're only targeting the outermost ones, and that isn't very effective for building tone, and can actually make your tummy stick out more - although it's because of muscle.
Also to target the lower abs (which are often overlooked) it's good to alternate crunch-type exercises with ones where you are lying on your back and lift your legs off the ground to 90 degrees, then slowly lower them back down (i'm sure there's a name for this but I can't recall it) - just make sure you've got a pelvic tilt going on to protect your lower back, and pull your bellybutton in. If that's too easy you can get a friend to give your feet a quick push down towards the ground when you're in that position, and you resist the force of the fling and lift your legs back up.
For core and ab strength, another great activity is boxing, or cardiobox type classes/videos ... all that calisthenic twisting is awesome for obliques.

Yasmine Bint Al Nubia · 05-06-2008, 07:18 PM

Chiming in here..I agree with the previous posts. Abdominal exercise are a wonderful supplement to belly dance. Just a basic review of which muscle you want to isolate:
1) Interior Obliques-inner layer of muscle located laterally
2)Exterior Obliques-outer layer of muscle located laterally.
3) Transverse Abdominals-inner layer that covers the entire torso. The hardest to access
4)Rectus Abdominus-outer layer. AKA the 6-packs

Keep in mind that each of these muscle groups connect to each other and other muscles in the back,armpit,legs. There no upper and lower abs-meaning there are separate muscles, instead the rectus abdominus, exterior obliques can be divided into upper and lower zones.
The Psoasiliacus muscle are actually two muscles. They occupy the lower zone of the abdominal region but are not true abdominals. Commonly known as the psoas,or hip flexors/extensors, they are responsible for sitting and standing. They connect the pelvis to the legs(one of many)

A good exercise progrm will help you identify and strengthen these core muscles for better balance and muscle isolation.
Yasmine

maylynn · 05-06-2008, 09:21 PM

I was at a Sahra Saeeda workshop a few years ago where she demonstrated contractions of the psoas muscles in certain movements. It was really cool, she had me basically poke her in the abdomen when her muscles were relaxed, then she would do the movement and I could feel which bits contracted! It was a great way to learn exactly which muscles to contract to focus particular movements, and is a technique I've adopted to show my students certain basic techniques - and they think it's helpful too!

05-06-2008, 02:54 PM	#11 (permalink)
maylynn Member Join Date: Apr 2008 Location: London Posts: 232	I think the way that you do crunches really matters - there's a lot of stuff on technique out there, but the most important thing about abs that I learned in my years of yoga and fitness is that you should be pulling your bellybutton down as you crunch, to engage the inner layers of abdominal muscles too. Otherwise you're only targeting the outermost ones, and that isn't very effective for building tone, and can actually make your tummy stick out more - although it's because of muscle. Also to target the lower abs (which are often overlooked) it's good to alternate crunch-type exercises with ones where you are lying on your back and lift your legs off the ground to 90 degrees, then slowly lower them back down (i'm sure there's a name for this but I can't recall it) - just make sure you've got a pelvic tilt going on to protect your lower back, and pull your bellybutton in. If that's too easy you can get a friend to give your feet a quick push down towards the ground when you're in that position, and you resist the force of the fling and lift your legs back up. For core and ab strength, another great activity is boxing, or cardiobox type classes/videos ... all that calisthenic twisting is awesome for obliques. __________________ http://www.urbanamazon.co.uk

05-06-2008, 07:18 PM	#12 (permalink)
Yasmine Bint Al Nubia V.I.P. Join Date: Jul 2006 Location: Akron, Ohio Posts: 1,139	Chiming in here..I agree with the previous posts. Abdominal exercise are a wonderful supplement to belly dance. Just a basic review of which muscle you want to isolate: 1) Interior Obliques-inner layer of muscle located laterally 2)Exterior Obliques-outer layer of muscle located laterally. 3) Transverse Abdominals-inner layer that covers the entire torso. The hardest to access 4)Rectus Abdominus-outer layer. AKA the 6-packs Keep in mind that each of these muscle groups connect to each other and other muscles in the back,armpit,legs. There no upper and lower abs-meaning there are separate muscles, instead the rectus abdominus, exterior obliques can be divided into upper and lower zones. The Psoasiliacus muscle are actually two muscles. They occupy the lower zone of the abdominal region but are not true abdominals. Commonly known as the psoas,or hip flexors/extensors, they are responsible for sitting and standing. They connect the pelvis to the legs(one of many) A good exercise progrm will help you identify and strengthen these core muscles for better balance and muscle isolation. Yasmine __________________ www.visionsofthenile.com

05-06-2008, 09:21 PM	#13 (permalink)
maylynn Member Join Date: Apr 2008 Location: London Posts: 232	I was at a Sahra Saeeda workshop a few years ago where she demonstrated contractions of the psoas muscles in certain movements. It was really cool, she had me basically poke her in the abdomen when her muscles were relaxed, then she would do the movement and I could feel which bits contracted! It was a great way to learn exactly which muscles to contract to focus particular movements, and is a technique I've adopted to show my students certain basic techniques - and they think it's helpful too! __________________ http://www.urbanamazon.co.uk