Response to reader - Exercises for the deep ab muscles

Dr Gardner,

I saw some information on a website regarding strengthening abdominals after pregnancy where you stated that it is important to build the strength of the deepest abdominal muscles first before the external ones in order to obtain a flat stomach.

I am very interested in getting some examples of exercises for the deep abdominals to ensure I am prioritising the correct muscle group. I would really appreciate your help in this matter.

Dear Reader:

The deep abdominal muscles are often neglected during workouts. Many abdominal exercises only impact the superficial muscles, so your exercise prescription must be carefully configured to build the strength and provide the functional capacity of these muscles. The following exercises will help.

Stomach Vacuum

Expand your chest and pull in your abdomen simultaneously and maintain this position for a few seconds as you continue breathing in and out. Lower your chest and expand your abdomen slowly as you continue to breathe in and out. Repeat the routine and increase the length of time and the contraction of your abdomen with each repetition. Do as many sets as you can each day. You can do this activity in almost any position, standing, sitting, lying, etc.

Toe Taps Pilates

Lie on your back with your knees bent and your feet flat on the floor. Raise your legs until they are at a 90-degree angle at your hips and knees. Lower one leg and touch the floor with your toes, then bring it back up. Do the same motion with the other leg. Breathe in deeply and breathe out forcefully as you relax and contract your abdominal muscles as you raise and lower your legs.

Plank Pose

Lie face down on the floor, then support yourself on your forearms and the tip of your toes. Keep your back straight as you elevate your trunk and pull in your abdomen as tight as possible. Hold this position for as long as you can, then return to the starting position. You can make this more challenging by supporting yourself on one forearm, your elbows, using one leg or one elbow, turn your trunk from side to side or bring alternate knees to your chin.

Crossover Crunch

Lie on the floor with your knees bent and cross one leg over the opposite knee. Raise your body up and across until you can touch your opposite elbow to the knee of the crossed leg. Return to the starting position, but do not touch your shoulder to the floor. Repeat the exercise with the other knee and elbow.

Heel Taps

Lie on your back with your legs outstretched on the floor. Pull in your abdomen as much as possible as you raise both legs together slowly to about a foot above the floor and maintain that position as long as you can. Lower both legs to the floor slowly and tap your heels on the floor. Do as many repetitions as you can without rest. Move your legs apart, then back together, before you lower them to increase the challenge.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.