The core is the foundation of stability in the body. The core protects the organs. The muscles of the core wrap around the back, so your abdominal muscles are not just the “six-pack” muscles in front, but the muscles of the lower back as well.
When people have low back problems, what they most often have is weak core problems. You can avoid low-back pain by having a strong core.
Strength and fitness researchers have found the two best ab exercises according to the science of muscle activation:
- The sit-up with an ab mat (recommended ab mat)
- The ab wheel rollout (recommended ab wheel)
These two abdominal exercises are difficult and not for beginners. They offer the greatest activation of your core muscles to make your abdominals in the front, and the back, bulletproof. If you want to train your abs with the most efficient exercises, these two are for you.
Having strong abdominal muscles and no back pain begins by maintaining proper core posture.
How and WHY to lightly engage your abs
The key to maintaining proper core posture is a consistent light bracing of the abdominal muscles.
Gently flex your abs in a way that you can forget and maintain throughout your life.
Like mewing, flexing your abs is a superior postural position that can be viewed as a minor path to mastery in the body domain that all must pursue because it benefits all wanderers.
No body domain mastery is improved by having poor posture.
If you were going to rate how braced you are out of 10, with 10 being flexing as hard as you can, and zero being no-flex, you want to be at a 2/10 flex.
Once you hold this position for around 30 minutes, you essentially “lock in” the posture and can easily maintain it throughout the day.
When you first start bracing your core, you will have to keep it in mind. Over time the habit will set in and you will forget about it, while keeping the brace.
Setting up your abdominal brace may be something worth doing as part of your morning routine.
The philosophy and benefits of gentle abdominal engagement
Maintaining a light engagement of the core is known as “bracing” or “setting” your abdominals.
This means gently flexing your abs in a way that is not distracting to your duties; the gentle flexing of your abs should be maintained subconsciously, like maintaining proper tongue posture as part of the mewing philosophy.
Pelvic Alignment
By gently bracing your core, you remove tilting of the pelvis, known as an Anterior Pelvic Tilt or APT. This is common in people who are out of shape or who sit extensively, like anyone who works at a desk. This contributes to back pain, reduces physical performance, and reduces the aesthetics of your abdominal muscles.
RELATED: If you can afford a sit/stand desk, you should get one. Apex desks are affordable and last for decades. Stand for all day or a few hours a day.
Many people who workout may already have visible abs, but their lack of core bracing creates an inferior postural structure that tucks the abs out of view.
Your stomach and ab muscles look significantly better with proper posture, which begins with lightly bracing your abdominal muscles.
You can make your abs 20-30% more visible by bracing your core and removing a pelvic tilt.
Upright & Stacked Posture
Bracing your core stabilizes your spine so you have a stacked thorassic, congruent with the andreia body domain posture tenet of the golden thread of posture.
Athletics & Aesthetics
A neutral pelvis and braced core improves your ability to transfer force in athletic movements, while also creating a stable base that improves athletic ability and reduces the likelihood for injury. This is crucial for training of any kind; running, lifting, golfing or fighting all benefit from a stable core, like all things in the domain of body.
From the perspective of aesthetics, proper posture makes you look complete.
By bracing your core, you become, not appear, taller, stronger, and your abs look better because you put them in a better position, the position they are meant to be in.
Practice having a gentle, 2/10 core brace, until it becomes part of your normal life. Whenever you think about your core, brace it.
After a period of practice, you’ll think about bracing your core, realize it’s already braced, and go about your day. Once this happens around a dozen times, the habit is set and your body domain is stronger.
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