oh sweet abs!

tinyflyer started this discussion · 3/21/2011

how you spite me!! My pole practice is just off and I know it's because of my core strength.....I don't have any....I have the same scar as a woman who would have a c-section and it's been a part of my life since I was 12 and for the life of me, I can't get my abs to engage at all! just the lower half is the biggest problem........I try and move past it but alot of pole moves involve ab work.....Maybe this is a forum question but anyone have a similar experience and have abdominal strengthening moves that work for them. I try the knee ups on the pole, and I'll be honest, i don't feel it at all! I am so grateful for any recommendations and advice! Help my poochy belly get strong :), but an n

7 replies

Shellectra · 3/21/2011
My abs need work too! Veena has some great ab strengtheners in her strength section, I especially like the 'switch' one I think it's called. I also do a lot of lying on my back with knees bent and hands behind my head, and crunching up knee to diagonal elbow... gosh these are hard after several reps! My abs burn LOL Anyway I'm totally new to workouts and strength stuff so I'm sure others will have better suggestions :) I'm interested too!
Runemist34 · 3/21/2011
Both of those are great core workouts! You need to be aware of one thing: There are many different muscles in the core, so they all need work! Your abs are the one in front that give you the 6pack (if you want it) and aid in pulling in just the up and down direction. They're rather important for pole, too, and so I find the switch exercise to be really helpful! The transverse abdominus is a BIG part of your core, and it goes across both sides of your body, and it aids in...well, everything! I'm serious! This is also the muscle to work if you want to give your waist some shape (or so I'm told!) and the crunches that twist (elbow to opposite knee kind of thing) work that muscle. Third ones are your obliques, and they are up the sides, and through the ribs (I think??) and they are quite important for turning your torso side to side, helps with side leg lifts, that kind of thing. These ones are hard for me...things like side plank holds on the floor work well. If you lay on your side, with your upper body propped up on your elbow (so that your arm is pressing into the floor), cross your ankles so that the top leg has it's foot on the floor, and lift your hips. It's hard! But, it works. As far as I know. I may have some odd information (odd meaning wrong!) because it's been a while, but hopefully this helps a bit. I'm trying hard to strengthen my core, too! I've never had a strong one, so working on it and suddenly having that little bit of strength is...enlightening!
tinyflyer · 3/21/2011
Thank you both so much for your answers!!! You have given me some relief and hope too! And now I understand the physiology behind the anatomy of my abdominal muscles!! I am going to incorporate all the exercises you both recommended! thank you so much again for taking the time respond, I appreciate it so much! 😀
smokinangel · 3/22/2011
I'm a fan of the p90x ab ripper routine. You can find it on youtube without purchasing the whole p90x program. Does a good job of targeting lower, oblique, core, everything. Might want to add in some supermans at the end, though. It's killer, but quite effective!
tinyflyer · 3/22/2011
@smokinangel.....~ I am going to look that up right now!! thank you thank you!!
Layla Duvay · 3/22/2011
Try the YogaToday podcast entitled "Deep Core Conditioning with Adi Amar"! It's free on iTunes, it's eleven minutes long with three "simple" moves. I've had a lot of success with this one! Also, Veena's switches can't be beat!
PoleNerd · 3/22/2011
Also a fan of p90x's Ab Ripper X. . .there may be some moves you won't be able to do at first, but keep doing it and your muscles will start cooperating, I promise.