Abdominal stabilization exercises improve your balance and posture as well as create a solid foundation for all human movement. The transverse abdominis and the pelvic floor muscles make up what is referred to as the lower unit of the core. These are all deep muscles that are not visible on the surface of your body. Along with the muscles of the back, glutes, hamstrings and adductors, the lower unit stabilizes your spine. Train these muscles along with the rectus abdominis and obliques to build functional strength in your abs.
Lower Unit Contraction Exercise
This exercise targets the transverse abdominis and the pelvic floor muscles. It teaches you to isolate and activate these important stabilization muscles in a simple manner. Perform the exercise by first lying on your back with your feet on the floor and your knees bent. Place the palm of one hand above your belly button. Cough. Then, pull in your stomach using your ab muscles as if trying to bring your hand to your spine. Use these muscles to suppress another cough. The hand is there just to help you feel what is going on. Next, press your lower back into the floor by tucking your pelvis. Tighten your pelvic floor muscles by imagining you are trying to pull the muscles of your pelvis up into your stomach, but keep your glute muscles relaxed so they do not overwhelm the muscles you are trying to use. Practice contracting and relaxing your muscles.
Dead Bug Exercise
The dead bug exercise is another abdominal stabilization exercise that uses the abs and the glutes to keep the spine stabilized. This exercise should not cause lower back pain. If it does, regress back to the previous exercise. The starting position is lying on your back with your arms straight toward the ceiling with the palms facing inwards and your knees bent at 90 degree angles in the air in line with your hips. From there, lower your left arm backwards toward the floor and straighten your right leg to a 45 degree angle from the floor. Point your foot. Return to the starting position and then lower the right arm and straighten the left leg.
Stability Ball Sit-ups
Sit-ups on a stability ball are an effective ab stabilization exercise that'll use the transverse abdominis, the obliques and the rectus abdominis. To do the exercise, sit on a stability ball and then lean back and walk your feet forward until your shoulders, back and pelvis are touching the ball. Your feet should be flat on the floor spaced hip-width apart with the knees bent. Place your hands behind your head with the elbows bent. Raise your torso toward your legs and round your back. Your lower back should stay on the ball but your upper back will lift into the air. Lower yourself back slowly to the starting position.
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