I learned this from a physical therapist.  The easiest way to strengthen your abdominals is not to do crunches or sit ups.

I don’t like crunches or sit ups for a few different reasons and sometimes they can actually cause back pain.

The easiest way is to simply pull in your stomach!

And did you know that you can pull in the lower abdominals or the upper abdominals?  Or all of your stomach muscles?

And if you pay attention, you can even contract the muscles that run on the sides of your belly.

You see, you have layers of muscle that run lengthwise, sideways and also cross-ways on your abdomen.

If you have forgotten how to pull or suck in your belly, the easiest way to remember is to lay on your back.  That way gravity can help a bit.  And then just “pull” or move your tummy toward your spine.

You might even feel the muscles getting tired from this simple movement.  That’s okay.

Muscles like to move!   That’s their job.

And since you want muscles that are both long and strong, while you are holding in your stomach muscles, stretch.  Lift your arms over your head or lift your breastbone.

This will help make your abdominal muscles long and strong.  Long, strong stomach muscles will help you look better and feel better, too.

Here are a few reasons why they may not be the exercise-of-choice for you.

When you do sit-ups, it’s easy to aggravate your neck and upper back.  This can cause neck pain and or headaches.

Sit-ups strengthen the upper abdominals.  When the upper abs are tight, they can pull us into forward-head posture.  “Forward-head posture” means that when we are standing up, our head is in front of our body instead of over our shoulders.  Not good, for many reasons.

It’s easier and less potentially aggravating to strengthen your lower abdominals, instead.

This is how to get into position:  Start on your back with your knees bent and pointed toward the ceiling.  Lift, or move, your knees toward your head, so that your shins (lower legs) are perpendicular to the floor.  Now you are ready for the strengthening movement.

Note:  Your head will be resting comfortably and will never leave the floor during the movement.

This is how to do the movement:  Using only your lower ab muscles, not your legs or hips, move your knees closer to your chin.  That’s it.  Your tail bone may lift or roll slightly upward, off the floor or mat.  Go back to the position where your shins are perpendicular to the floor.  Repeat.

Isolating the lower abdominal muscles can be a very ‘interesting’ thing for a lot of people.  They want to do this move with their hip muscles.

If you place your hand on your lower abdomen, between your belly button and pubic bone (and closer to the pubic bone), those are the muscles you want to contract–make tight–when you move your knees closer to your chin.  It’s okay to practice with your hand pressed lightly there until you learn to isolate the lower ab muscles.

Do only two or three movements for the first few days.  Your newly awakened muscles may get sore from over-use if you do more.  After a few days, you may add one or two a day and gradually work up to ten movements once or twice a day.

Always pay attention to your body and move thoughtfully.

And, remember, if you work on strengthening your back side, from knees to head, those muscles will hold you straight, strong and upright and your belly won’t pouch out like it will if you have forward-head posture.

That would be very good.  For more help, go to http://www.SimplePainRelief.com

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