Human movement scientist reveals the physical imbalances that you need to be aware of and how to strengthen your core
A sports scientist and health expert for women has revealed a simple trick to determining if you are using your abs correctly while standing and what to do if physical imbalances occur.
Kristy Ahale, from Melbourne, said many people don’t realize that they use their glutes instead of their lower abdomen while standing, which can often lead to muscle fatigue, tone loss, sacroiliac dysfunction, and back, hip, or knee pain.
Kristy, who has 20 years of industry experience, shared the information in a 45-second video TikTok which has since been viewed more than 144,000 times.
She also explained further health advice on how to strengthen weak muscles, what to do if you get injured after exercise, and how diastasis recti occurs in women.
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A sports scientist has revealed a simple trick to determining if you are using your abs correctly when standing and what to do if physical imbalances occur
How to notice physical imbalances and what to do
To determine which muscles are used while standing, Kristy suggested standing upright for 10 to 20 seconds and seeing if you gently clenched your glutes.
If the glutes are activated, it means that the lower abdomen is not working properly and needs to be strengthened.
Kristy said your abdominal area is made to be “postural” and provides long-term support, while the glutes aren’t designed for this.
“When the glutes take on this dominant role, they tend to tire and then weaken, meaning they lose muscle tone,” she told FEMAIL.
“This is generally when further compensations or imbalances occur, because the calves or lower back become overloaded to compensate for the weakened glutes.”
Kristy also said that other physical imbalances can occur when poor form is performed during exercise.
‘The technique is the most important thing; it’s the way you do the exercise that can make the biggest difference, ”she said.
Kristy (pictured left with child) said your abdominal area is made ‘postural’ and provides long-term support, while the glutes are not designed for this purpose
How can you strengthen your core for good posture?
Kristy said common physical weaknesses lie in the lower abdomen, lower back, and glutes as a result of sitting for long periods of time, not exercising, stress, and a sub-optimal diet.
To activate and strengthen the core muscles, she recommends exercising your core regularly through abdominal exercises.
For beginners, she suggests including hip extensions, alternating ‘superman’ elevations, and alternating leg lifts in a workout routine.
According to Health linePoor posture can be reversed by loosening the back muscles, sitting upright with your shoulders back, increasing your body awareness and exercise.
KRISTY’S ABDOMINAL TRAINING FOR BEGINNERS
10 x hip extension from the floor to connect glutes and deep core
10 x alternating superman – lying down to connect the lower back to the deep core
10 x alternating leg lift lying on your back
Complete four rounds and rest for 60 seconds
According to Healthline, poor posture can be reversed by loosening the back muscles, sitting upright with your shoulders back, increasing your body awareness and exercising
What to do if you get injured after exercise
If a person is injured after training, Kristy recommends consulting a professional who can access the area, rehabilitate it, and help you understand why it occurred.
“I would always find out what movement pattern caused the injury, and then prescribe a correction program to address what was going on for that person to prevent it from happening again,” she said.
“A common thing I see is a recurring injury within the same movement pattern – for example, knee pain while running.”
She said the best long-term solution is to find out why the injury occurred to prevent it from happening again.
Diastasis recti refers to a stretch of the tissue line that runs through the center of the rectus abdominis and is most common in women
What is diastasis recti and is it common?
Diastasis recti refers to the stretching of the tissue line that runs through the center of the rectus abdominis and is most common in women.
Kristy said the muscle stretches to make room for a growing baby during pregnancy and it’s very normal.
But after pregnancy while the muscle is healing, it is essential to avoid abdominal exercises as this can increase separation.
“Any curling exercise like crunches, sit-ups, leg cuts or raises, ab cycles, and V-seats shouldn’t be done,” she said.
“Bracing under load can also weaken the connective tissue when it is in the healing phase because it is not strong enough to withstand the pressure – so no heavy lifting, planks or burpees.”
For pregnant women or new moms who want to keep exercising, Kristy said finding a physical therapist or exercise scientist for women can make a big difference.