This looks really weird, I know….but read on for an amazing exercise to work the under trained transverse abdominis. Critical for spinal stability and hip & lower back function. @jack_jitsu @paulbjdo .
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The key to this exercise is to NOT create tension in the outer abdominals.
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Place a small weight of 5-10lbs just above the belly button. Then, by breathing from the diaphragm AND relaxing the outer abdominals, DO NOT ALLOW THE WEIGHT TO DROP.
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This exercise is easy if you tense up the outer core, but incredibly challenging when done correctly. After 30s or so, you’ll feel your ‘inner’ core shaking.
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Activation of the transverse abdominis is key in providing stability and a solid foundation for the spine and hips. When it’s not activated, the prime mover muscles try to also act as stabilisers, which over time can cause a whole host of problems.
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Invest the time to get this exercise right!! .
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Transform how you move on the mat. gym Ball Movements for BJJ, link in bio.
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