So What Is Neutral Spine?

As a Pilates Trainer, I get asked frequently so what exactly is Neutral Spine? Being in Neutral spine whether you are standing, sitting or lying down, is being in good alignment. To be in good alignment one must have your ears aligned directly over your shoulders, hips, knees and ankles. Your shoulders are pulled down while keeping your breast bone slightly lifted. Pull your abs in while focusing on shortening that space between your lowest rib and your hip bone without clenching your glutes. Keep your tailbone pointing straight down to the floor and think about keeping equal tension between your front and your back side.

It is very important that while you do core exercises, that your contraction starts with the pelvic floor muscles and not pulling your navel to the spine. One must start the contraction with the pelvic floor muscles to get the full benefit or activating your deepest abdominal muscles which is your transverse abdominus (TA) and puboccoccygeus (PC) or pelvic floor muscles. The transverse ab wraps around your entire torso and is the muscle that keeps your belly flat. First, you need to find your TA and PC muscles which you can do by trying to stop your urine midstream. You can then do a Kegel by simply contracting your PC muscles into your pelvic cavity. Most of you have probably learned to hold a Kegel for 5-10 seconds. I'd like you to try an easy or "soft" Kegel continusously throughout every one which will constantly activate your abdominal girdle. This will teach and train you to keep your beautiful, new abs firm and flat.

I have been asked, is it okay to train your Abs every single day. My answer and what I do and believe in is it is okay to train and work your abs every day with one day of rest. Remember that while you are doing your cardio and strength training on a weekly basis please give your body one day of complete rest.

Keeping Fitness Pure and Simple,
Sandee