Q & A core series: Deep abs or not?

I talk ad nauseam about how the key to core work is activating the deep abdominal muscles in order to achieve a stable base for limb movement to take place, but do you fully understand this concept and how to activate these muscles?

How do you know if you are accessing the deep abdominals when you are performing your core routine?

While performing core exercises, if you are accessing through the deep structures, then you will NOT see a 'pop' up of the six pack muscles through your skin. Ok, so I know that for most situations, this is not aesthetically ideal, but it is critical here in order to achieve true 'core stability'.

With constant pulling through the outer six pack muscles, it alters the activation patterns of your overall structure, leading to less overall strength and can lead to injury.

Let's take the 'Toe Taps' as an example, please see video for instruction:


For those not so video inclined:

1. Lay on your back with your knees bent and feet flat on the floor.
   
2. Position your pelvis in neutral, so that there is a small curve in your low back and your hip bones sit parallel to the floor. (small grape size space between the floor and your low back)
   
3. Inhale to prepare. Exhale and lift your right leg so that it is 90 degrees at the hip and knee.
   
4. Inhale to prepare and exhale and lift your left leg to meet your right.
   
5. Inhale at the top, exhale and lower you right leg to tap the floor with your toes. Be mindful that your pelvis stays in the neutral position.
   
6. Alternate toe taps for 10-15 repetitions.
   

Tips to help you connect to your deep abdominals:

• Place your fingers under your low back as you perform the above exercise with the goal to maintain the same amount of pressure on your fingers with your low back throughout the exercise.


• USE the breath! Exhaling as your leg moves towards the floor can help you connect through the deep structures by activating the diaphragm muscle which in turn causes a sequential activation of the Transversus abdominus, pelvic floor and Multifidi muscles.


• Engage your mind into the activity by allowing the rest of your body surrender to the floor. Allow the floor to carry your upper body and direct all your efforts at controlling your pelvis.

How are you guys doing with this? Have you been able to engage deep abs?