Can I run yet? tabletop with leg extensions mimics running action

3 Tips to control abdominal doming in tabletop position

Take care you are not training a pot belly

Do you have a suspicion that each time you bring that second leg up into tabletop position you get  an abdominal bulge or doming?

As tabletop legs is the starting position and foundation for so many of the advanced pilates and core exercises it is absolutely essential to master the art of getting in and out of the position without doming the abdomen.  Otherwise, if each time you move up into position you bulge or dome – what is it that you are actually training?  It could be a  pot belly.

Done well, tabletop legs will help correct a divarification

This is a really important technique to master if you want to correct a divarification and protect your pelvic floor.

It is a hard challenge to get right –  but so satisfying when you do.  You will know when you have got it  because suddenly the whole action feels weightless and even effortless,  the pelvic floor area feels included and the back feels safe and relaxed. And it makes you want to smile!

Tip 1: put your feet on a step.  Practice during the week at home with your feet on a small step (eg child’s step).  This slightly flattens the neutral spine and means  you ‘start’ 1/3 of the way into the leg lift.  This allows you to experience the ‘correct’ feeling over and over again until your brain is happy with the sensation of not needing to ‘flick’.  Then take it down to a phone-book height and last of all back to floor level.

Tip 2:  go onto tip toe first.  Sneaky little manoevre (but a better cheat than ‘the bulge’).  First leg up, then move onto the tip toe of the second leg before you try to lift it.  Your brain will feel the sense of the weight to come and make some subtle core adjustments to half prepare you so that the full lift will be easier.

Tip 3:  you get what you think about!   I say this over and over again because it is so true!  So here is my, as usual bit out the box, visualisation.

 Boats on a beach

Visualisation to help get legs up into tabletop without a bulge

You are on a pebble beach that slopes down to the water.  Think of the first leg coming up as a light-weight rubber dingy which you have to pull by its rope up the beach.  All it takes is a light tug and up it comes.  Now take the rope of the second boat – a big speed boat – much more unwieldy – if you just tug that rope you are not going anywhere  – you will just get a jolt – so rather take up the slack, lean into the rope, let the tension build and build below the surface, until the boat ‘wants’ to come up the beach, then once you have got that initial momentum started – you’re off!

Are you more of a visual learner?  Here is my first ever video, showing the 3 tips.  Even a Playmobil boat (and dog) to help with the visualisation.

Did this post help you?  Please let me know in the comments below if any of these tips worked for you?  Or do you have a trick yourself that would inspire or help others?  Your comments give me ideas what to write about next.  Thank you.

exercises for back stiffness

More granny than gazelle?

MORNING BACK STIFFNESS?

Do you wake with back stiffness, feeling rather like an old lady; starting the day with contorting stretches just to feel normal? Do you find that you struggle to get comfortable in bed at night?

The natural instinct is to try morning stretches to loosen and get going.  If this is working for you please don’t stop – but if it seems rather laborious and more like patching the problem each day rather than solving it – try for the week ahead doing some Pilates spine curls and streches before you go to bed.

WHY DO EXERCISES BEFORE GOING TO BED?

This has been a successful tactic for lots of my patients in clinic with niggly morning back stiffness. 

My theory is that by the end of a normal day of lifting, carrying, sitting, driving, and walking, the majority of people have lost pelvic alignment and their spines have resorted to stiffening the back muscles to keep us upright.  If you go to bed with a rigid lower back and asymmetrical pelvis then you are going to find a soft mattress uncomfortable as it distorts your shape further.  Furthermore,  you will eventually fall asleep but on a poorly arranged spine.  It won’t hurt when you are sleeping but it will complain as you start to move again next day.    

Mini-experiment:  You can feel this effect right now.  Try leaning your hand on the table or chair beside you so that your palm is flat with your wrist at 90 degrees.  It won’t hurt while you lean on it.  If you were distracted chatting to someone you could lean like this for a couple of minutes and not even think about it.  But when you release the pressure off your hand it will ache across the wrist joint and feel uncomfortable for a good minute or two before it wears off.  A night’s sleep on a stiff or crooked spinal column is a magnified version of this.

VIDEO: 10 minutes stretch and relax.

Use my licence code SUPPORTED-MUMS-WITH-BEAM to access all the videos on BEAM free for a month.

Stretch & Relax is good for partners too!
Stretch & Relax is good for partners too!

Even if you don’t do the video try 6 Pilates spine curls, on the floor (the mattress will be too soft), before you go to bed this week and let me know how you get on?  And if you have any other tips for  waking with the suppleness of a young gazelle please do share below.