Hollowing V's Bracing

If you have attended a pilates class or even a step aerobics class lately then you are probably aware of the action called abdominal hollowing. Abdominal hollowing is an attempt to simply activiate the transverse abdominis in isolation. Hollowing is normally performed in a lying down position to ensure the other muscles are relaxed, it then requires ...........................actually thats all I am going to tell you. Why? Well I do not want you performing abdominal hollowing. Hollowing actually weakens the abdominal muscles as it can only be done when the abs are almost inactive. Hollowing intends to activate the transverse abdominis (the deepest Abdonimal muscles) but it has been documented through recent research from one of the world leaders in back and spine health Dr Stuart McGill that it actually decreases stability in the core.

Instead of hollowing you should be bracing. Abdominal bracing is simply contracting all the muscles in the core without drawing in our pushing out. Bracing makes the muscles contract, which gives a stiffness and forms a girdle around the torso. When we brace the entire abdominal wall is activated binding all three of its layers together and giving us a highly efficient form of stability making the abdominals and spine work together and in a strong and safe manner.

For superior core strength and spine stability abdominal bracing is the best way to go. The other great thing about bracing is it is a lot easier (and more effective) to do than hollowing. To brace simply activiate all the abdominal muscles to make them stiff. SOunds fimilar? If you come to Hybrid you would be sick of hearing "make your core tight" which is our cue for abdominsl bracing. Brace for the core to be Ace!!!!!

Check the video with Craig Ballantyne to see three of the most effective core exercise that use bracing to build a strong core and strengthen the lower back.