Things You'll Need:
- Yourself
- 2 foam rollers, 2 large towels or 2 small balls (soccer ball size)
- Tape (optional)
- 2 hockey pucks or 1 toy block
- Fitness or yoga mat
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Step 1
Lie on your back with your head supported with a foam-roller or towel. Bend your knees and keep your feet flat on the floor.
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Step 2
Place a foam-roller, small ball (soccer ball size, can be squishy), or a thick rolled towel between your knees.
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Step 3
Place an object such as 2 hockey pucks taped together (or a toy block) on your stomach in line with the hip bones. (Any household object can be used. Just make sure it is light in weight and has enough height so that you can watch it move as you perform the exercise.)
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Step 4
Without holding your breath, squeeze the roller or towel between your knees and attempt to draw the pucks down into the abdomen without initiating a crunching action. The point of this exercise is to fire the transverse abdominis without firing the rectus abdominis muscle. As you pull your abdomen down and in, try to flatten your back onto the floor.
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Step 5
Reps and Sets:
During this exercise, breath normally, but hold this “vacuum” position. Letting go counts as one repetition. You can start with 5 repetitions, each held for 5 seconds. Relax and let the pucks or blocks rise for 2 to three seconds between repetitions. Perform 3 sets. -
Step 6
Too easy?
Once you master the first level, advance to the next level: Perform three sets of 8 contractions held for 5 - 10 seconds each.
