Although the relationship between abdominal strength and posture is often discussed, there are many misconceptions about this subject. Working the superficial abdominal muscles will do little to improve posture. Performing an excess of forward flexing exercises, such as the crunch may actually exacerbate poor posture. To improve posture through abdominal exercise, it's important to perform exercises that work the deeper layer of abdominal muscle, otherwise known as the core.
Choosing the Best Exercises for Postural Alignment
Most people associate abdominal strength with the rectus abdominus muscle, which is the muscle used when performing crunches. However, while this muscle is responsible for spinal flexion, it is a fast-twitch muscle, which means that it was designed for quick bursts of movement. In contrast, the deeper abdominal muscles, known as the core, are slow-twitch muscles. These muscles were designed to support posture, and thus stay active throughout the day. Core exercises require voluntary contraction of the deep abdominal muscles. In some cases, they will challenge balance.
Core Contractions
Core contractions, often called the drawing in maneuver, are an essential exercise for improving posture. Kneel on your hands and knees. Make sure that your weight is evenly distributed. Take a deep breath in. As you exhale, draw your belly in, and hold the contraction for 10 seconds. There should be absolutely no movement in your spine. In fact, it's helpful to have a friend balance a yardstick across your back. Perform about 10 repetitions.
The Pelvic Tilt
The pelvic tilt is helpful for reducing excessive curvature of the lower back. Lie on your back with your knees bent. Inhale to prepare. As you exhale, engage your core and tilt your lower pelvis from the floor. It should look like you are forming a bowl between your pelvis and navel. Perform 10 repetitions.
The Cat
This exercise promotes spinal mobility with abdominal support. As your back develops dynamic, or active flexibility, it becomes easier to adjust your posture. Kneel on all fours. Inhale to prepare. As you exhale, perform the drawing in maneuver, tilt your pelvis and round your upper back. Inhale to return. Perform 10 repetitions.
The Tripod
Many people with postural misalignment have a tendency to favor one side of the body. The tripod helps correct the problem. Kneel on all fours. Inhale to prepare. As you exhale, simultaneously lift your right leg and left arm. Keep your weight centered. Inhale to return, and then repeat on the other side. Perform 16 repetitions, or eight on each side.
The Plank
Assume a push-up position, but allow your elbows and forearms to rest on the floor. Draw your belly in, and hold the position for as long as possible. Do not allow your back to arch.
Stability Ball Roll Out
This exercise uses a stability ball. Kneel on floor, with your forearms on the ball. Inhale to prepare. As you exhale, engage your core and roll the ball forwards. Inhale to return. Do not allow your back to arch or round. Without core engagement, this exercise is almost impossible to perform, which is why it is effective for reeducating your muscles to maintain correct posture.
Dead Bug
The dead bug trains you move your arms and legs without excessive use of your lower back. Lie on your back with your knees bent, your calves parallel to the floor and your shins parallel to the ceiling. Press your lower back into the floor. Inhale to prepare. As you exhale, simultaneously lower your right leg towards the floor, as you raise your left arm over head. Inhale to return. Repeat on the other side. perform 16 repetitions, or eight on each side.
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