Übungen zur Aktivierung der tiefen Bauchmuskulatur | mit Felix

Let's start with a little activation exercise. First, bring the pelvis in motion. I'll show it from the side. Fix the hip with your hands and try to fix your pelvis bone with your index and middle fingers. Feel it with your fingers. Right and left, bend your knees a little, shoulders back. Now it's about tilting the pelvis back and forth. Concentrate on the front pelvis bone with your fingertips. Then you slowly move forward with your butt. The pelvis bones tilt backwards. Then you slowly move forward with your butt. Slowly tilt the pelvis backwards and slowly move forward. The movement only takes place in the pelvis. The legs stay calm, the upper body stays in position. Take your time and feel your body. How does the position feel when the pelvis is tilted backwards? Feel free to hold it for 2-3 seconds and then tilt the pelvis forward. When you tilt the pelvis forward, you feel a slight tension in the lower back area. It's important to breathe in and out through your nose and mouth. 30-60 seconds are enough. Then relax, shake your legs and pull your knees towards your body. I'll show you how to control the transversus abdominis. Let's start with the activation exercise. It's about activating the lower abdominal muscles. Not the visible abdominal muscles. We don't want to activate the six-pack or the oblique abdominal muscles. We want to activate the lower abdominal muscles, which is close to the spine. This gives stability to the spine. Especially for a safe and healthy lower back area. Find a soft surface and place your feet on it. Fix your front pelvic bone with your index and middle finger. Feel it and as soon as you find it, go 1-2 cm inwards. And deep with your fingertips into the pelvis. Lie down, breathe in and out. Slowly feel it. Go into the pelvis. Keep the pelvis neutral. Neither maximally tilted nor bent. From this position, breathe in through your nose. You can close your eyes and breathe out through your mouth. Relax your pelvis. Before we start with the lower abdominal muscles, we'll do a test. Go into the pelvis. Breathe in and out. Feel which abdominal muscles are active when you breathe in and out. Breathe in and out. You'll feel how the upper abdominal muscles are active. We want to hide the oblique abdominal muscles. We want to activate only the lower abdominal muscles. Fix your front pelvic bone. Go 1-2 cm inwards and deep into the pelvis. Relax your pelvis. Activate the transversus on the exhalation. Breathe in deeply. Slightly pull in the navel to the spine. Hold the basic tension. Breathe in and out. Keep the lower abdominal muscles tense. You should feel a slight tension on your fingers. On the exhalation and on the inhalation. Hold this tension for 10-15 seconds. Then relax again. Imagine you have a band between the navel and the spine. You want to shorten it by pulling in the navel. This way you activate the lower abdominal muscles. We'll do another round for 10-15 seconds. Breathe in deeply. On the exhalation and on the inhalation. Slightly pull in the navel. Shorten the band between the navel and the spine. Breathe in and out evenly. Release the tension. This exercise requires a good body awareness. Keep practicing. You'll notice how you can activate the lower abdominal muscles. Take your time and patience. Repeat the 10-15 seconds of tension 5-10 times. In a relaxed position on the sofa or bed. You'll have a good foundation for your abdominal muscle training. Perfect. Now you know how to activate the lower abdominal muscles. We'll use this new knowledge. We'll do an abdominal muscle training, activation and strengthening exercise. You'll activate the lower abdominal muscles. To support the lower back and relieve the lumbar spine. We'll start with the back position. Put your feet on the floor. Put your hands under the lower back. Slightly above the buttocks. Relax the back of your head. Put your shoulders on the mat. Tilt the pelvis slightly. Pull in the navel. Shorten the band between the navel and the spine. Activate the lower abdominal muscles. Press the lower back into the back of your hand. Breathe evenly. Put your feet on the floor. Try to lift your legs. Keep your knees above your hips. Keep a 90-degree angle to your knee joint. Hold this position. Focus on pulling in the navel. Breathe evenly. Take a deep breath. If you feel good, increase the intensity. Keep your knees away from your body. Put your feet on the floor. Feel the tension in your abdomen. Pull in the navel in the end position. Breathe out. Breathe in when you pull in the navel. The deeper you go with your legs, the more tension you need in your abdomen and back. Remember to breathe out in the end position. Activate the lower abdominal muscles. Pull in your knees. Increase the intensity. Or just hold it. Breathe evenly. Very important. Put your feet on the floor. Release. Do 2-3 rounds. 10, 15 or even 20 reps. Slow and moderate pace. Breathing is very important. Pull in the navel during the abdominal muscle exercise. The next exercise is a full body exercise. We want to focus on releasing the lumbar spine due to the tension in the deep abdominal muscles. Put your forearms on your forearms. Put your elbows under your shoulders. Put your toes on the floor. If you want, you can move your knees closer to your body. Or move them further away for more abdominal and back tension. Try to hold the position of your forearms. Very important. Pull in your navel. Breathe evenly. Hold it. Check if the navel is still slightly retracted. It's very important to breathe evenly during such exercises. Make sure that your butt is not too high or too low. Make sure that your body is like a board. Pause after 20-30 seconds. Relax. The next exercise is an increasing exercise. Put your soles on the tips of your feet. It's very important to increase the tension. Especially in the legs, buttocks and the middle of your body. Release your knees from the floor. Stretch your legs. Pull in your navel. Breathe evenly. The basics of the exercise. Pull in your navel. Build up tension in the lower abdominal muscle. Hold it for 20-30 seconds. If you can hold it for 30 seconds, you can extend the time. 45-60 seconds. Then slowly release the tension. Perfect. That's it for the lowering abdominal muscle. It's very important to use this basic tension in the low position for every exercise. Not only for the abdominal muscle exercises, but also for exercises such as the plank. It's also very important to pull in your navel. Breathe evenly. Then you have a great training for the lowering abdominal muscle. In addition, you have a relief for the lumbar spine. You will feel it in your daily life. A pain-free lumbar spine. If you liked the video, please leave a comment and a thumbs up. I'm looking forward to seeing you next time. Bye.