FitSugar

Why Feel The "Y": Core Concepts

FitSugar — Thu, 05 Apr 2007 12:30:00 -0700

Do you work your "Y"? Well you should...it is an easy way to feel connected to your "core." The "Y" connects your armpits to your belly button, and then your pelvic floor (like a kagel) pulling up toward your navel. Feeling these points connected gets your external obliques to work so your rib cage stays aligned over your pelvis. Engaging the pelvic floor stabilizes the lower part of the pelvis. All the energy meets at your navel activating your deep abs. Your upper body is now all connected.

I find this "Y" visual helpful for quickly getting into my core and stabilizing my torso while doing a bunch of different activities, from hauling toddlers around to doing free weights I use the "Y" to keep my torso still when doing bi-cep curls. It totally helps get rid of the "sway back into the heels" that often accompanies the lift. Try the "Y" when you do your next set of push-ups - keeping your torso all trussed up really helps out your arms as they push your entire body weight away from the floor.

So use your "Y" - practice it while standing in line for your morning latte.

If you have some questions about your core read this post Core Questions and hopefully it will answer yours.

Get Lifted: Dumbbell Side Bends

FitSugar — Tue, 19 Dec 2006 09:00:00 -0800

Dumbbell Side Bends will definitely work to whittle your waist away. Check out this video to see how the exercise is done. Try it next time you are at the gym.

Fit's Tip: If you are inexperienced, you may want to start with less weight and if you are more experienced you may want to start heavier.

You Asked: How Do I Strengthen My Abs?

FitSugar — Mon, 24 Mar 2008 02:30:00 -0700

You're asking and I'm answering . . .

"Hi Fit,
I am frustrated with my abs. Although I am pretty active, eat well, run a lot and pretty toned and all, my abs are a mess! I have very weak abs and that is the only area where I am completely flabby and loose. Not only does the appearance bother me, but mostly because I want strong abs so that my back is strong too. My question is how do I improve the strength of my abs? I try all sorts of things, but thought if I had a little more guidance on how to strengthen them, I can be on my way to being healthier, stronger and having a tight stomach. If you could help I would greatly appreciate it. Thanks!"
– Miss Frustrated

This is a great question and I know you are not alone in this quest, so to see my answer read more.

The abs seem to be a difficult area to tone and while "six pack" abs may be aesthetically pleasing they don't necessarily translate to a strong torso or healthy back. Since we cannot pick and choose the area of our bodies where fat is lost, the best bet for losing belly "flab" is cardio, for all over weight loss.

While you can't spot reduce, you can spot tone (this is important for preventing back problems) and when it comes to abdominals you need to work all four layers of abdominal muscles. Here's a quick run down on the layers going from outermost layer, you have the rectus which turns into the six pack, the external and internal obliques, and the transverse. And you are right you need strong abs to help your back, and here's the run down on what your ab muscles do and exercises for each layer, plus a bonus exercise for your back.

Rectus:
Controls the tilt of the pelvis and can affect the curvature of the lower spine, bends the torso forward
Exercises: Bicycle Crunches and Ball Crunches

Obliques:
Creates intra-abdominal pressure to stabilize the spine, side bending and twisting torso
Exercises: Twist Oblique Crunch and Ab Crossover

Transverse:
Flattens the belly, creates intra-abdominal pressure to stabilize the spine
Exercises: Elbow plank and Side elbow plank

Back Extensors
Stabilize the spine, as well as extend (arch), side bend and twist spine
Exercise: Superman and Flying with an exercise ball

To work your abs you need to do enough reps of an exercise, or variety of exercises, until your abs really burn and feel exhausted. Then repeat the set two more times. Just like strength training, you want to give your ab muscles time to recover, so work them at the most every other day. Your abs, especially your transverse, should engage before you move your arms or your legs to provide stability to the spine. So you should be working them all the time, so if you use the elliptical or stair stepper try not using your hands to force your abs to engage so your time on cardio machines will be doing double duty.

Wow . . . I had no idea I has so much to say about abs.

Source

Breech Birth And Other Positions

FitSugar — Wed, 08 Oct 2008 17:34:53 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Breech - series

Breech Birth And Other Positions

In the last weeks of most pregnancies, your baby will be head-down in your uterus. A small percentage of babies assume different positions, some of which make vaginal birth risky and require medical intervention. Here are some abnormal delivery positions you should be aware of:

Breech: The most common alternate delivery position is breech, in which the baby's bottom is down. In a complete breech position, he is butt-first with knees bent; in a frank breech, the legs are extended up, with feet near the head; if one leg is lowered over the cervix it is a footling breech. Approximately 3 in 100 babies approach their delivery date in a breech position.
Occiput posterior: This position is similar to occiput anterior (the normal position), except that the baby faces the mother's front, instead of her back. These babies may turn during labor to the easier-to-deliver occiput anterior position.
Transverse: A baby in the transverse position is sideways, usually with his shoulders or back over the cervix. Sometimes referred to as a shoulder or oblique position, a transverse position occurs in 1 in 2,500 births.

Rare abnormal delivery positions include face-first, brow-first, and compound, in which a hand or foot emerges from the birth canal with the head or buttocks.

Symptoms And Diagnosis

Your health care provider will usually assess the position of the baby before you go into labor by feeling your uterus. A suspected abnormal position can be confirmed with ultrasound, and you and your health care provider can discuss the safest delivery options.

A few abnormal positions are more likely to occur under specific circumstances:

Breech: You are more likely to have a breech baby if you go into labor prematurely or have an abnormally shaped uterus, fibroids, excessive amniotic fluid, more than one baby in the womb, or placenta previa. Placenta previa is a condition in which the placenta is positioned in the low portion of the uterine wall, partially or completely blocking the cervix.
Transverse: The risk for having a baby in the transverse position increases if you go into labor prematurely, have given birth four or more times, or have placenta previa.

Treatment

Breech: If your baby is in a breech position after 36 weeks gestation, your doctor may attempt to guide the baby into the correct position by pushing gently on your belly while viewing fetal movement with ultrasound (external cephalic version). If the baby is still breech when labor begins, your doctor usually delivers the baby by cesarean section.

In some cases, a breech vaginal birth may be possible, although the American College of Obstetricians and Gynecologists (ACOG) recommends that breech babies be turned by external cephalic version or delivered by planned c-section. A large study found that breech babies delivered through the vagina had an increased risk of problems. This is, in part, because an infant who arrives feet- or butt-first can get his head stuck in the birth canal. The infant's body does not stretch the birth canal wide enough for the head to pass through, and the baby's skull cannot compress or mold to the birth canal as it does during a headfirst passage. This can cause a prolonged labor and fetal distress. Discuss your particular situation with your doctor.
Occiput posterior: In this position, vaginal delivery is possible but more difficult for you and the baby. Labor is often prolonged. Sometimes the doctor uses forceps to help out the baby. Your doctor may opt to deliver the baby by cesarean section, depending on the risks.
Transverse: Your doctor will deliver the baby by cesarean section, either right when you start labor, or a little earlier. A vaginal birth would be too risky for you and the baby. If there is a long labor period before the cesarean is performed, there is an increased risk of uterine rupture and umbilical cord damage.

With all abnormal positions, there is additional risk to the mother and fetus. A damaged or obstructed umbilical cord may threaten the baby's oxygen supply. If the baby goes without oxygen for too long, he can develop brain damage or even die. There is also an increased risk of cervical or vaginal tears with abnormal positions.

Frequently Asked Questions

Q: If I had a pregnancy with an abnormal position, what are the chances it will happen again?

A: If the baby was positioned abnormally because of the shape of your pelvis or your uterus, your chances of having an abnormal position in your next pregnancy are increased. In other cases, the position may have been associated with a condition such as premature labor or placenta previa and would not happen in another pregnancy unless that condition occurred again.

Review Date:
1/2/2007
Reviewed By:
Douglas A. Levine, MD, Gynecology Service, Memorial Sloan-Kettering Cancer Center, New York, NY. Review provided by VeriMed Healthcare Network.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

adam.com

Pregnancy Center Links

Banish Love Handles: Side Bridge

FitSugar — Fri, 23 May 2008 03:30:00 -0700

We may not be able to spot reduce love handles, but we can certainly tone them. Side Bridges are an effective oblique exercise to help banish love handles and get you ready for bikini time. The internal and external obliques are both abdominal muscles on the sides of the torso and this exercise will tone them both. Here's how to do a Side Bridge.

Start sitting on your left side with legs almost straight and right leg crossed in front of the left leg. Inhale to prepare.
Exhale, pull your abs to your spine and lift your pelvis off the floor, coming into a side plank. Really lift your bottom waist up. Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat too).
Hold for five seconds. Lower your pelvis back to floor slowly and with control. Repeat a total of 10 times on each side. Do two sets.

Fit's Tip: This is a variation of the Mermaid exercise from the Pilates method. You will get a nice stretch for the side of your torso as you lower your pelvis back to the floor; it's a nice bonus.

Abdominal muscles

admin — Thu, 04 Sep 2008 19:39:30 -0700

Back

HEALTH GUIDE REFERENCE FROM A.D.A.M

The abdominal muscles are comprised of the internal, external and oblique abdominal muscles

Review Date: 11/21/2005

Reviewed By: Christos Ballas, M.D., Attending Psychiatrist, Hospital of the University of Pennsylvania, Philadelphia, PA. Review provided by VeriMed Healthcare Network.

A.D.A.M. Copyright

adam.com

Source Doc: 2_9405

Let Pilates Move You: The Twist

FitSugar — Fri, 05 Jan 2007 09:15:00 -0800

The Pilates Twist is a great antidote to any weight gain you might be experiencing in your middle, post holiday season. The Twist will definitely whittle your waist since it targets the abdominals, especially your internal and external obliques.

Watch it, then try it.

You should do The Twist 8 - 10 times on each side.