Low Abdominal Back Flattening
Start lying on your back with your knees bent and feet flat on the ground. Activate (contract) your lower abdominals and flatten your back against the ground. When done correctly, it should feel like you are tightening a group of muscles that form a band of tension horizontally across your tummy. This is different from just pulling your belly button in towards your spine.
Some people refer to this as the body’s natural weight belt. Try to hold this contraction for about 30 seconds. This can be 1 long contraction, or multiple shorter ones until you build up the strength and endurance of your lower abs. Also try to breathe, but most people find it difficult to maintain this contraction and breathe at the same time. Your ability to breathe while contracting your abs will improve over time.
The stronger your muscles become and the more abdominal control you develop, the more you will feel this contraction. If you aren’t feeling much at the beginning, that’s okay. Stick with it and keep focusing on tightening your lower abs. If you are not used to doing this it may seem very strange at first, but your body will figure it out with practice.
If this is too easy, you can increase the difficulty by holding 1 leg in the air. The straighter you leg and the closer it is to the ground, the harder it becomes to keep your back flat.
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