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Isolating Obliques rather than Rectus Abdominus

mnastav
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06/09/2014 - 1:45pm
Isolating Obliques rather than Rectus Abdominus

Is there a way to isolate the oblique abdominal muscles without engaging the rectus abdominus?  I have been practicing the inner corset as much as I can, and I can't seem to keep myself from using my RA, with a resultant slight pelvic tuck.  If I hold my pelvis in place in the anteverted position with my hands it helps a little, but I am still having trouble.



I have a lengthy history of L5-S1 anterolisthesis coupled with hypermobility.  I continue to do PT exercixes every day to strengthen and maintain the transverse abdominus.  However, utilizing the obliques  along iwth the TA is new for me. 



Any advice or guidance would be greatly appreciated.  I have already noticed improvements in symptoms related to my L5-S1 problem and am looking forward to the results a healthy rib anchor will bring.

 

Thank you so much!

mihneam
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07/21/2014 - 6:39am

Mnastav,

Lesson 5 in the book clearly states at page 114 that the exercises will teach you how to isolate the muscles you mentioned. The analogy I found most useful is reaching up and over a bar at chest height without curving your back. This way you will engage the upper abdominal muscles more than the lower ones. Feel them with your hand after doing this exercise to see if there's a difference in hardness between the two abdominal areas.

Mihnea

Wendy McCobb
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05/21/2013 - 2:36pm

My first suggestion is to practice the "Engaging the Rib Anchor" exercise (while working up to the additional ab exercises that folow) on page 198. Having the floor to support you may be of benefit.

Mnastav's comments about remembering to imagine a bar at chest height is right on. You can do the Inner Corset first from a seated position, which will help stabilize your pelvis, and think first if reaching up to a high shelf, then think of reaching slightly over this imaginery bar at chest height with you RIBCAGE. After being able to do the Inner Corset without tucking and without engaging rectus abdominus from a seated position, you can move on to practicing from a good Tallstanding position.

Possible tighness in the back muscles, especially the erector spinae, can inhibit movement, as well. The stretchsitting and stretchlying techniques will help keep these muscles at a healthy length.

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