Best Ab Exercise for a Strong Stable Spine
Let's dive into an ab exercise that's not just about six-pack aspirations but is crucial for your spinal health and stability.
Your spine is the core of your body, supporting all your daily activities, from desk work to lifting heavy loads. It bears the weight and force of your everyday life. That's why your spine needs support from your core muscles. The Abdominal Brace exercise acts like a natural corset or back brace, providing stability and reducing the risk of pain and injury.
When you perform the Abdominal Brace exercise, you're not only addressing your six-pack, which is a nice bonus. You're also engaging the deep-seated muscles that support and surround your spine, like the transverse abdominis.
But here's the thing: Many people neglect these core muscles in their daily lives, which leads to pain, poor posture, balance issues, and limited mobility. Learning to engage them is a game-changer, reducing stress on your body and spine and making everyday activities easier.
So, how do you perform the Abdominal Brace Exercise?
*No equipment needed.*
It can be done in any position, but I recommend standing, kneeling, or being on all fours, especially if you're just starting out.
*The key cue:* Envision someone about to hit you in the stomach. Your stomach naturally draws in, contracts, and braces, ready to absorb the impact. With the Ab Brace, your stomach goes in, not out. But you're not sucking it in, and you're definitely not holding your breath. If you place your fingers above the front bones of your pelvis, you should feel the muscle going in and getting firm.
Perform this as a standalone exercise to retrain your body, especially if you've had back pain. Aim for 3 to 6 sets per day, with each set consisting of 5-10 reps or braces, holding each brace for 10 seconds, and resting for a second or two in between.
With practice, increase the duration of each rep and brace harder. As you get better, you'll even feel it in your low back.
You can consciously engage your core before any activity - bending, lifting, twisting, and more. With consistent practice, your body will automatically brace your abs before any movement. This natural reflex tends to get shut off, especially if you've experienced back pain, which is why retraining it is essential.
*The key points:* "Draw in" and contract (don't suck in) your deepest abs; breathe throughout the exercise (DO NOT HOLD YOUR BREATH!); brace without movement, as if someone's about to hit you in the stomach.
There you have it, a simple, effective spine stability and ab exercise you can do anywhere. If you found this information helpful, give it a thumbs-up and hit that subscribe button for more practical spinal health and fitness solutions.
Remember, your spine is the foundation of strength in your body and the secret ingredient to keeping your body young, active, and healthy. Be your own guarantee for your spinal health and life!
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ABOUT DR. RYAN WOHLFERT
Dr. Ryan Wohlfert is a Certified Mindset Specialist, Certified Chiropractic Sports Physician and Certified Chiropractic BioPhysics® physician, using a specific spinal rehab & postural correction protocol to help patients resolve chronic pain, and prevent disease & organ dysfunction.
With 23+ years of education and clinical experience, Dr. Ryan has helped thousands strengthen & correct their spine, upgrade energy & longevity, eliminate dependence on medication, and make simple healthy, pain-free living possible.
Website: https://drwohlfert.com/
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Disclaimer: The purpose of this is to convey information and is not intended to diagnose, treat, or cure any condition and is not intended to provide medical advice or to take the place of medical advice. All participants are advised to consult a qualified health professional regarding health concerns. Neither this channel or author takes responsibility for possible health consequences of any person following the information in this video. All participants should consult their qualified health professional before beginning any new supplement or health-related program, especially those taking prescription medications, over-the-counter medications, or supplements.
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