Dogs do it!
Cats do it!
Athletes do it!

 

 

 

I know it looks like they are doing nothing, but they are working hard doing their 'Prone B-Lining'.

*COACHES TIP*
*you may have difficulty with this exercise if you are carrying a lot of bodyfat around the waist
*go to the next exercise if this one is uncomfortable for you
*do something to remove
that stored bodyfat

 

 

 

 

 

 

*COACHES TIP*
*continue to breathe normally while you are contracting your 'Abs'
*the muscular contraction needs to happen without affecting your breathing

 

 

The fingers provide the feedback
as to the effectiveness of the
abdominal contraction.

*COACHES TIP*
*
ensure that you are not tilting your pelvis when you contract your 'Abs'
* nothing else moves

 

 

 

 

*COACHES TIP*
*the SLOWER and more FOCUSED on the muscles doing the work, the BETTER

 

 

 

*COACHES TIP*
to help develop the habit, set up reminders where you spend a lot of time eg. on your desk, computer, steering wheel, briefcase, mobile phone, engage a buddy to help remind you to 'B-Line'

Walking (talking) B-lining Athletes

 

B-Lining Abdominals

"B-Line" is a Pilates term which means: "behind the line of the hip bones" and refers to your abdominal muscles being as close as possible to your spine (behind the hip bones). Imagine that there is string connecting one hip bone to the other in front of your stomach. Is that string straight or does it travel around your belly. If that is the case, you are at risk of back injury and chronic back pain - if not already. This exercise will help you put those tummy muscles back where they should be.


If you trace a line from the top of one hipbone, horizontally across your belly to the top of the other hipbone, you have traced the line that we want your abdominals to be behind. This line will be approx. 5 to 8cms below your belly button. When your abdominals are behind this line, they are closer to your spine - where they should be. We need to become aware of these muscles before we can begin working them in our Swiss Ball programs.

"B-Line" Benefits:

it supports the back muscles and reduces fatigue and back ache
it strengthens muscles of the abdominal area in a functional way
it enhances posture and correct skeletal support for the spine
it supports our internal organs
it provides a much flatter stomach appearance
everyone benefits: men, women, the young, teenagers, the old, ALL athletes need this

To do this exercise, you will need:

uninhibited floor space to lie down
approx. 5minutes in total *a towel folded once
do these daily until you reach a competency level of being able to "B-Line" throughout most of your day

NOTE:
If you cannot contract your abdominal muscles after trying these exercises for some time, find a sports physiotherapist who can help you learn how to do this. They have biofeedback machines that will help you locate your mucsles.


B-Lining Doggie-Do on Fours

START POSITION

on hands and knees
back and neck flat - looking down

ACTION

become aware of your stomach muscles (referred to as 'Abs' from this point on)
allow them to hang down with the help of gravity
contract your 'Abs' in order to raise them toward your spine
imagine you have a string attached to your belly button which is being pulled toward your spine

1. Contract - hold 5 seconds
2. Relax - wait 5 seconds
3. Repeat steps 1 and 2 for 1 minute

CRITICAL DISTINCTION

check that everything else is relaxed including neck and buttocks
if you are unable to lift your 'Abs' - don't worry - still try - they will get 'switched on' eventually


Lying - prone (face down)

START POSITION

lying on your stomach
fingertips in contact with hip bones
relax shoulders and buttocks
place your attention on your 'Abs' between your left and right hands


ACTION

Contract 'Abs' so that they move upward toward your spine
1. Contract - hold 10 seconds
2. Relax - wait 5 seconds
Repeat steps 1 and 2 for 1 minute


CRITICAL DISTINCTIONS

check that you are not clenching your buttocks while you contract your 'Abs'
you will know that you have done it well if you feel as though you could drive a 'little' truck right through underneath your stomach while you have your abdominals fully contracted - that is the goal


Alternating Knees

START POSITION

lying on your back
knees bent - feet on the floor
place your fingertips just inside your hip bones approx. 3cms toward your pubic bone
feel the soft muscle under your fingertips


ACTION

contract 'Abs' the same way you did for the previous 2 exercises
notice the muscle of your back contract under your fingertips
1. Contract - hold 10 seconds
2. Relax - wait 5 seconds
Repeat steps 1 and 2 for 1 minute


CRITICAL DISTINCTIONS

make the mind-body connection with these muscles by visualising the muscle shortening when contracted and lengthening when relaxed
if you cannot contract the muscle yet, still try, and move on to the next exercise


Finger Press

START POSITION same as previous exercise

lying on your back
knees bent - feet on the floor
this time place your fingertips underneath your back in the small arch area
they should be in line with your belly button
they don't have to touch underneath you - they are simply resting in the soft muscle area on both sides of your spine


ACTION

contract 'Abs' as you did in the previous exercise
this time notice the increased pressure on your fingertips when you do this
1. Contract - hold 10 seconds
2. Relax - wait 5 seconds
Repeat for 1 minute

 

CRITICAL DISTINCTIONS

check that the pressure is equal on both hands


'B-Line' Functional

MAKE IT FUNCTIONAL

'B-Line' everywhere you go
make it a habit - attempt to have your 'Abs' contracted approx. 30% the entire time
you can do it while you: walk, sit, drive, play golf or any sport, swim, etc.


When you are a competent 'B-Liner'
(not to be confused with a bin liner)

You might like to advance to the Swiss Ball Program1