Fab Abs

Strengthen your core and improve your posture.

By Richard Rosen

When each leg has worked solo, try the exercise with your legs together. Be prepared for a bit more challenge, especially if your psoas pair is weak, as it likely is. You can expect two things to happen as you swing your legs: One, you'll unconsciously assist the psoas by tightening your rectus abdominus; and two, your low back will arch away from the floor. Neither action is desirable. Tightening the abdominal muscle interferes with breathing, overworks your six pack, and also prevents the psoas from assuming its proper role in hip flexion; arching is an invitation to an oh-my-aching-back injury. What to do?

Still laying supine on the floor, rest your fingertips on your lower belly (below your navel) and have your puppeteer lift your feet off the floor. Set your knees over your hip joints (so your thighs are perpendicular to the floor and your heels hang down by your buttocks) and hold this position for a minute or so. Your belly should be firm (neither rock hard nor squishy) and relatively flat (not mounded up), your lumbar spine in its natural, gentle arch.

Slowly lower and raise your bent legs. Your puppeteer may pull with more effort than before. As she goes about her business, mind your lower belly and back. Keep the surface of your belly relatively soft and maintain the natural arch in your lower back. Try not to disturb them with your leg movements. If you feel strain in your low back, protect it by swinging your legs only a few inches through the arc. Continue for a minute or so, then, on an exhalation, release your feet to the floor and rest for a minute.

All Together Now

Now try the full pose, with both legs. You can practice UPP with or without support. If the previous exercise was difficult, use the support of a wall. Lie on your back with your buttocks about 12 to 18 inches from the wall. Exhale, lift your feet, and bring your knees over your hips. Inhale and straighten your knees so your legs are perpendicular to the floor. Separate your feet about 12 inches, inwardly rotate your thighs (so that your big toes are closer to each other than the heels are), press through the backs of your heels, then squeeze your legs together. Exhale and lower your legs until your heels touch the wall. Inhale, then exhale as you bring your legs back to perpendicular.

Take a moment to assess how close to the wall you need to be. Edge back until you find a spot that feels like a challenge but not a strain. Measure your preferred distance from the wall so you know where to plunk yourself down the next time you practice UPP. Four to six repetitions is a reasonable start, and 12 to 15 repetitions a worthwhile goal. Over time, gradually back away from the wall until that wonderful day when you can go into the pose without any support.

Page 1 2 3

See All Basics Column Articles »