This is life changing!!!!! (Kinda lol) i always thought it was abdominal fat and always blamed myself for have a bulge whenever i do ab exercises, although its nothing to be ashamed about. Ive been going to the gym for a while and watched so many yt videos but none addressed this!! I can finally stop shaming my body and engage my core correctly thank u
As a traditional martial artist, it's always satisfying to see modern sports/fitness practitioners rediscover the same principles that are at the heart of our theory. What you describe we call "condensing energy into the Dantian" and it's the most foundational concept in Chinese and Okinawan styles
Was about to say something similar. It's interesting to see people figuring this stuff out now without having to be in an exclusive martial arts club and everyone acting like it's a big secret.
I've practiced both Karate and Southern Mantis. In karate we kiai and in Mantis we hiss. The energy is more explosive in Karate and "tankier" in Kung-fu.
👏👏 amazing to hear. Post-natal training, as she mentions or hypo-pressive training (or vacuum) triggers the same areas but goes even deeper into the pelvis area/lower abdominal. 💗 soo important for especially women (pre-natal!) but also for all heavy weight lifters f.ex, opera singers etc. Everyone that engages the core in some way
I am 41 (42 in August 😢) and after 25-ish years training, 13 years as an infantry soldier, no one pointed out this doming phenomenon to me. Excellent video.
Yeah, in the Marine Corps we did thousands of crunches, but strangely, my stomach always seemed to hang out over my belt. Even when I worked on the breathing. Now I know that I was training my stomach to dome, and it continues to progress in this fashion year after year. I’ve been training all wrong!!!
Glad you mentioned pre/post natal TVA strength training. It is important to strengthen the TVA due to the linea alba being overstretched. Over half of all women will experience this problem post pregnancy and develop diastasis recti (abdominal separation). This can cause a bulging midsection commonly referred to as “mommy tummy.” Most women assume it’s simply just extra weight but even with weight loss the bulge remains. This is because the abs have separated. The only way to correct this issue is with deep core strengthening exercises to engage and strengthen the TVA to pull those abs back together. Correct form during these exercises, such as not doming is crucial to recovery. Just thought I’d share! Hope it helps someone !
Yes! This is so true. My youngest is 14 and I am only just (finally) getting my core to come back. Not like I tried hard before, I am just (finally) setting my boundaries and allotting myself time. (That I am getting old and now wake up at 5am...) I have been doing youtube pilates for a while, but visualizing the correct muscles working, and precise advice makes a big difference.
4:00 How to not be a domer. Make an SSS sound. Forcefully exhale. You start to feel your pelvic floor and TVA Activation. Connect your breath with your pelvic floor and think about TVA wrapping in when making the SSS sound. 5:47 Ab wrap waterfall. 7:20 Incorporating forced exhale into exercise - 8:02 Crunch - 8:57 High plank
Omg I cannot express how grateful I am for this video. Literally all my life I thought my abs were weird and I felt so self conscious about it. I searched on the internet, I asked PTs, no proper answer until THIS. You're awesome thanks a lot!!!
the amount of relief and joy this video made me feel was overwhelming. finally, someone addressed how to properly engage your abs. I've been doing my own experiments of fixing my posture. the problem was my weak core and weak back. this video helped to provide extra information to help engage my core properly because I was never taught how to do so, and the importance of having a strong core. that also relates to having proper biomechanics when moving, its harder to move in unison and flow when you have a weak core and back that doesn't support your body when you move. my athleticism has sky rocketed once I started to strengthen my core and back. I'm still improving and this video really helped narrow down what I need to do. thanks
Hi! First of all, congrats on your journey! I also have a weak core and back along with a bad posture. If you would be fine with sharing, what are some things you have done to solve these problems? I don't know what to do or where to start.
Absolutely LOVE fitness channels that explain proper form and technique!! It can be really disheartening for a lot of beginners to be putting in so much work without correlated results, or can cause injury and overuse of all the wrong parts of the body! As a semi-beginner, I was super grateful when I followed Madfit videos because there were tons of times I would’ve been doing the shown exercises incorrectly if she hadn’t instructed through them. We can see poses, but not always distribution of weight or things like this! Thank you so much for this video! Subscribed~
Interestingly, the "sss" sound is something I do with my students who study vocals, because over time, it increases the control they have over their ability to generate power and project their voices when singing. I never thought to also apply it while I exercise! I have a weak core from abdominal surgeries, so I'm actually excited to try this out!
I was JUST thinking about this today! I’ve been working hard to get my core activated properly, but it’s hard when nobody seems to talk about the doming that can happen for beginners or those with dysfunction. Thank you for this ❤
A video everyone needs! This is such an under rated subject. In my experience with different trainers, they always say to 'activate the core' but not really showing how that's done. The way you've broken it down is a fundamental lesson we all need. Thanks so much for sharing this! 🙌🙏🙌🙏
i have noticed tons of improvement in my posture and muscle development of my torso/abdominals once i started to mindfully focus on my CORE engagement rather than ABS. like when i go on walks, keeping thought of leveling my pelvic floor, moving my leg forward with force from my glutes and my obliques. slowing down some exercises to feel the full stretch and compression of what muscles i am using, etc. great informative video!!
@@illuminatetheworld6636itit means It means that you focus more on the extension of your leg as you are walking. Slow down a bit and try to follow the movement all the way till you stretch the back of the tigh and activate your glutes. You're not supposed to walk like this for hours but maybe just for a minute or two 😊 I try to do that so that I know that I am activating correctly on both sides
I just thought it was my fat and skin pooling together!! But it makes sense as to why I was feeling the muscles differently! This was SO helpful - thank you!!
I'm feeling very strong after doing this. Tricep push-ups were easier than previous workouts, so I KNOW I am getting stronger this month. Keep up the great work, everyone. It will pay off!!!! ❤❤❤❤
Someone on Reddit sent me this link, I'm a pole dancer with a pronounced pot belly and sway back and I tried the SSSSS noise (a bit skeptically) and wow - it actually makes you FEEL that core working hard. So many good things about this exercise and technique - thank you!
I’ve always felt that with most ab exercises I was strengthening my lower abs to actually bulge out rather than contracting in. I have a huge arched lower back. Would love to see ab exercises that deal with this issue combined with doming. Thank you!
Could possibly be an anterior pelvic tilt! I have this issue and I think it ties into having a tendency to dome, because of the same weak/unengaged muscles. Maybe something to look into
I’ve been working on my arched back by going back against the wall. First put your butt, then lower back, then upper back, then head all against the wall. Put your feet out to the point this is achievable without a curve. Raise your arms to be like L facing upwards at the sides of your head, then do 15 reps of moving them up to be like | over your head and back to the L position or slightly below it, slowly. My arms can’t reach the wall because of flexibility issues, but that’s okay; it is optimal, though, for them to touch the wall at all times. I do one set in the morning, one in the afternoon, and one in the evening. My pelvic tilt is disappearing pretty fast; it’s only been a week or two. I got this from other UA-camrs
One thing that helps me with that issue is laying on the ground with my knees bent so my lower back can can get as close to floor as possible, and then holding a stomach vacuum for as long as I can to really feel my TVA engaging. Doing dead bug excesses and stretching your hip flexors might also help
Thank you UA-cam algorithm for bringing me here, I have loved exercising and going to the gym and wondered why my abs don’t look flexed while doing an workouts. This makes so much sense and your explanation was perfect! Thank you! 🙏
Thanks a lot for this tip! I've been using it for a couple of months and it has made my core and abs so much stronger. I never realized I hadn't been activating my abs to the fullest. Now that I am, my performance during exercises is much better. Thank you!
I have had 4 babies and I have always problems with doming while doing core exercises. I thought my abs are out of order because of the pregnancies, but good to know that technique can help! Thank you 🤗
Most likely you have diastis recti. It happens after pregnancy for the majority of women. *ab separation. Get it checked out by a Dr and then follow along to ab friendly videos to improve.
Diastasis recti can't always be fixed with appropriate exercises. If it's less than 2 fingers width apart it usually can. Mine was 4. I worked to get it to 2. Then one wrong move and I was back to 4. After struggling for 5 years I finally had it surgically fixed
While there are some separations that do require surgery. Many can be repaired without. I had a nine finger separation that was repaired with the help of a good pelvic floor physical therapist. And have known many others who have done the same. There is a lot of misinformation out there including uninformed Drs and general PTs who are not up on the latest techniques and will advise that surgery is the only option. (I had a physical therapist who specializes in spinal work tell me that it couldn't be fixed without surgery. He's a good spinal pt, but obviously had no clue about Diastasis Recti).
I have 2 under 2 and my abs are WRECKED. I just did my diastasis recti exercises with the ssssnake breathing and my abs definitely feel like they worked harder today! I had gotten lazy with engaging my core during those exercises and was really struggling to find ways to mindfully re-engage. This really helped. Thank you!
You are such a queen. I had no idea I was even doing this until i stumbled on this video. Just started core training a few weeks ago and you caught me just in time. Looking forward to a flatter tummy 😊
TYSM!!! THIS WAS MORE THAN NEEDED. IT'S BEEN WEEKS THAT I'VE BEEN WORKING OUT AS A DOOMER AND IT HAS CAUSED ME ALOT OF BACK PAIN TOO. SO THIS REALLY HELPED ALOT.
Oh my gosh. Thank you. This has proven to be the missing piece for my recovery from 14 years of disability. I had an unstable (broken) vertebra for 14 years and had learned not to use my core in any way to manage pain. In 2020 a surgery was developed that completely restored my spine. It has been a long road of learning how to use my core (and body) to move through the world. After the first day of using your SSSSS method off and on throughout the day I can genuinely feel the improvement. This, is the final piece of my recovery puzzle. THANK YOU SO MUCH! I've subscribed and will get an alert with all of your posts.
The bread loaf analogy was SO helpful. I thought I'd been engaging my deep core already but NOPE -- big bread loafer over here. Ab exercises have been MUCH harder now that I'm actually engaging my deep core but I'm pumped that I figured it out and am going to work toward, as you said, my core looking more jacked 😂Thank you for this video!
I'm still a newbie but I've been consistently working out for about 3 months now with a good diet and finding this video out really helped me understand and fix things I would have never thought by myself. thank you Meg!
I’ve been dealing with so much pain in my body and could never figure out how to properly activate my core consistently. I just did this once and my hips popped into place and my body feels so much better. I can’t thank you enough.
I have never heard of this!! So glad I watched this video. 1 year post hysterectomy, and this is the first time I have hope in the rebuilding of my abdominal muscles. THANK YOU for the education!!
My stomach has always been like this since I was a child, and I just thought my stomach could never produce a (four, six, whatever) pack. This is my first time watching a video about it and hopefully it helps 😊
I have scoliosis and my physiotherapist taught me how to use my TVA to counteract it. But when I worked out, I wasnt aware I wasnt using them (or simply didnt know how to), and even after one or two exercises my belly would pop out. This video is life-changing, thank you!
I've been purposefully focusing on my TVA and hadn't encountered this concept previously. I attempted it using my dedicated TVA exercise, incorporating your suggested "snake" sound, and the results were fantastic! A heartfelt expression of gratitude!
I noticed my abs were sticking out when using my core a few years ago and thought maybe it was why I was so often hurting my back, but never knew how to change it. Thank you
@@daliab8493 @reinagonzalez9477 So sad to see that women get ZERO help after pregnancies and especially after c sections!😥😥 go see a specialist in post-natal training (sadly even some of them aren't good enough/teach poor technique.) You need to activate the entire pelvis area and connect it to your abdominal area. Hypo-pressive is anther possibility. Or reach out to this trainer in this video! ❤❤
As a massage therapist, I love how eloquent and uplifting you are in explaining somewhat difficult anatomical concepts to the public. I also really loved section on advice for pregnant people. This video really helped me! I saw the title and although I had never heard of doming before I knew immediately what it was and that I am guilty!!!😂 Thank you so much on helping to start a deep core strengthening journey!
This was so informative and helpful! I know this isn’t just for women, but it’s so great to hear from a woman about things that affect women. More info on pelvic floor activation and strengthening is so important, especially for female runners
Great video!!! My friend and I have been struggling with this issue. I am so glad that you actually show what it looks like for the ABS to be doming and non-doming engaged so that I can see what I am doing wrong and have a better understanding. Again I say to you, Thank you. You have truly enlightened us .
I have the same issue while planking. Always thought I just have too much belly fat (still true), but it makes total sense to me now. Thank you for the video...
I've been trying to engage my core better (not doming) for about two months now and I have to say, I've noticed such a huge difference in such a little time 😮 (and I'm someone who's been working out for 6 years 3 times x week)
Thanks a lot! You are absolutely correct, with all these weightlifting videos and texts, it is often 'properly engage your core' without explaining what it is.
This was the most amazing video ever. Trying not to body shame myself after rolling down my shorts to see my loaf of bread 😬 thank you for being humble and showing yours too xx
You’re the first woman in fitness that I immediately pressed ‘like’ and ‘subscribe’ to simply because you are “in the zone” having fun doing this! Thank you. Looking forward to more fun and engaging (🧐) content! ❤
That SSS cue is so good! God I wish this was actually taught to people properly. The queue is always “engage your core!” And without knowing how to properly, of course we’re gonna dome. Knowing I could’ve had a stronger, more supportive core all these years is so annoying 😅😂
I always wondered why ab exercises stopped working for me as I got older. No matter how many I did, I never felt it in my abs. This made a HUGE difference right away. I have a bad back, and need to work on my abs to balance all my back strength out, and now I will never think of ab workouts as pointless! Thank you!❤❤
Thank you!! I’ve always heard you need to activate your core, and I just did what I thought they were saying. Thank you for taking the time to actually explain what it means and how to properly do it❤❤
I was an elite gymnast and now I'm 41 with 4 kids. I have always done this. It wasn't until about a week ago I started playing around with the way I engage my core while I'm working out. Wish I had found this sooner. Thank you for this. Now I can get the most out of my workouts. I'll lyk what the results are. 🤸🏼♂️
Thank you so much for this video. I was 30 something years old when I learned I have been engaging my core the wrong way all my life. I learned about it at pelvic floor physical therapy, when my therapist noticed that my belly was sticking outwards instead of in. She explained it as "sucking your belly in" but I still couldn't really understand it until this video. No one has ever actually explained to me how to engage your belly or abs before that pt, so I had no idea. This is so valuable for me, thank you so so much ❤
Thank you for this! Both the pictures and video comparisons really helped me connect this info. Every time someone says engage your core, there's never a deeper explanation (or a heads up for dos and donts, like for beginners!) And your extra breakdowns and practices were also amazing. I struggle with how people say things and what that means for how I would personally feel it in my body.
Meg, I feel like there is a disconnect between power lifters and physical therapists and you are the bridge between them. Physical therapists advise to inhale on the way down (for example for a squat) and exhale on the way up so that you don't have too much pressure on the pelvic floor. Lifters say to hold the breath during the movement to keep intra abdominal pressure. Can you explain when to do each type of breathing while lifting? Thanks! ( Ps, I am still working on postpartum recovery 4 yrs after twins)
I hope she'll answer this. I'm a physical therapist but since I have a weightlifting/powerlifting background, I tend to use the holding in the intra-abdominal pressure when you squat down with my patients. I am curious to know the difference bet the 2
If she doesn’t answer: I’m currently study Kinesiology for BS degree, and from what I’ve learned, what you’re describing is the valsalva maneuver for lifting. This technique should only be used when you’ve already trained enough to build a significant amount of core strength and exercise adaptations (e.g. better oxygen transport). That’s why you mainly see powerlifters use it as they already have the body strength to do so. It can be dangerous (e.g., passing out) if you try to do it without so, I’d recommend just using the inhale on eccentric (“relaxing”, easy) part and exhale on the concentric (contraction, difficult) part of the movement like PT recommend until then.
@@DeadEnbysEntropy thank you for your input! I just transfered to work in an acute care setting so I rarely use heavy weights now. Currently, I would usually incorporate abdominal bracing via the TVA muscle to maintain that intra-abdominal pressure I mentioned. But in hindsight, it is difficult to teach it to people with sedentary lifestyle :)) The exhaling during squatting down is much easier to cue for beginners esp if they are above 40y/o. Or so I notice
Thank you so much for this video!!! I've spent years training and always feeling ashamed of my stomach bulging. I thought it was something anatomical that I just wouldn't be able to change. Now I finally know how to change my workout routine. This is amazing! Thank you thank you thank you 🙌
Always have had this issue with planks and lower ab exercises, just thought my abs weren’t strong enough! Super well done demo on how to activate TVA. I’ve noticed it’s helped with low back pain while sitting too
I used to dance a lot and this was always the first thing we did + bringing in/closing the ribcage, it makes a huge difference in every move and in the overall stability. For me it was also always good to remember to pull my bellybutton to my spine, this does the same move. Thank you for the reminder, it has been some years of not working out and this reminded me of the basics, so im implementing it right from the beginning ❤️
I'm glad this video was recommend to me! I never felt that my ab workouts were very effective. Will keep this in mind during my next gym session. Thank you for the information!
Always noticed that I do this but never knew what it was or that it’s a thing! No matter how many ab exercises I do along with clean eating I still have a pooch, and I’ve never been pregnant. I also have back issues because I’ve been told I have a weak core. This is game changing!!! THANK YOU!!!
I'm fairly lean but I have the pot belly. I've had two kids, but I had that belly before I had them when I was young and lean. I thought it was my organs just hanging out there... which is potentially true, but now I realize the reason my organs are hanging down in a pot is because my TVA and pelvic floor muscles are deconditioned, or never conditioned. Watching Meg made it super clear what musculature I've completely neglected.
This was so incredibly helpful! I don’t know if I dome because my body fat hides it all lol, but I’m beginning to work on my core as I get back into exercise so having this knowledge right at the start of my journey is going to be a great foundation to building everything on! Thank you! ☺️
start of exercise/during movements: - exhale sssssssss - while: pushing up pelvic floor -> - wrapping the hip bones in, - wrapping the center (belly button?) in, - wrapping the ribs in => wrap TVA IN * back flat on the floor: tilt pelvis
this is genuinely life changing. I have been quite fit and very toned my whole life but I have ALWAYS done this. Ive always thought it was weird especially when I would see that other peoples stomachs didn't have the same appearance while working out. I also have alway thought I had issues with my bladder. i've never spoken to a doctor about it but even the smallest movements will often cause me to be a little incontinent and i'm only 20 years old and have never dealt with pregnancy or anything before. I'm PRAYING this will help.
Thanks for this! I have had a really hard time activating my TA as I have been losing weight. I ended up with diastasis recti from being so out of shape and my pilates instructor and I have been trying to help me get my core better activated. Going to introduce this into what we are doing!
I’m doing big lifts and I had repair done for Diastasis Recti and an umbilical hernia in 2021. I have been neglecting my core and recently been feeling it after big lifts. I really need to focus on my TVA and proper bracing so this was a great reminder. Thank you so much for the quality content, as always! ❤💪🏽😊
This really reminds me of some diaphragmatic singing warmups! Never fully connected it to fitness, so this has been so helpful to get the most out of my workouts, thank you Meg :)
Wow I always thought there was something wrong with my core and why I couldn’t get the results I wanted 😅 thank you for being so informative and helpful!!
The sssssss trick is the best core activation hack I've ever come across. Thanks for the greatest core working out tip ever. You're amazing. Keep up the great real-world fitness help You're giving the world for free.
Ummmm I'm pretty sure I've done this for almost 30 years. I have always been super self conscious of my abdomen; the majority of my fat hangs out there and even when I have lost weight, my stomach always protrudes. This past year, I started working on learning how to engage my core properly and it's really freaking hard! This video is a reminder that I really need to keep working on it because it still doesn't make a whole lot of sense. I can tell my body awareness - when it comes to my core- is still a bit weak. Thank you for the education 🙌🏼
Thank you for explaining this!!!! So many people do ab work incorrectly 🤦🏻♀️ When I taught back in the 80s, I was so thorough at explaining this, because so many people in our gym (RIP Richard Simmons❤) had a “potbelly” look from doing ab work with their necks/shoulders and not breathing🙄 . To this day after three abdominal surgeries and being 61 years old, even though I am 60 pounds overweight, I can curl myself up from a lying position with no hands!! That’s because I always did this movement correctly and I can engage my core.
Thank you for this. Doming is what stops me from doing core exercises because it doesn’t feel like I’m effectively working the muscles. So thank you 🙏🏿
Thank you for this video. I’ve never been pregnant and I struggle to know if/when my core is fully activated. I would love more information about how this works with bracing for squats and deadlifts.
I always try and envision pulling my navel in towards my spine. Not the same as sucking in my belly. It's more of the lower back flexing that brings the navel in. This is why she describes it like a hug. Because it wraps around and pulls the abdomen in from behind.
I soooooo needed this! My back HURTS after having kids but mainly when I have to bend over or do the slightest bend and especially if I have to hold it (hello changing diapers, waiting on kids, car seats… everything!!!). It seemed so lame that I couldn’t just bend over and I instantly complain how it hurts. Man, do I need to work on this!!! Thank you SO MUCH!!
I've been trying to figure out why it bulges out whenever I do ab exercises! Wow it's my first time watching your video and I love how easily you explain them in detail! Thank you! You answered my question I've been looking for months!!! ❤
This was soo informative! I've been trying to correct my postpartum issues (diastis recti, doming/coning, pelvic issues, back issues, etc) and bit by bit I'm getting there but there's so much more than just doing sit ups, planks or stretches lol. Thank you for making this ❤
THAAAAAANK YOU so much!!! You explained what others have not explained. All I hear is “You have to engage your core” and I’m like “HOW exactly??” I appreciate you and this information. You have a new subscriber!
Thank you so much, I always thought it was just body fat hanging whenever I did planks but I just didn't know how to properly engage my core. My workouts are definitely gonna burn even more after learning this.
We often hear people remind us to engage our core, but they don’t explain what that even means. Thank you
Fr like how tf do I engage my core lol I had no idea til now
True! But all I’m thinking about now is how are people gonna be “Ssss”ing in each rep publicly at the gym 😂
@@iBiebercookie3 I honestly have been hearing ppl hissing at the gym and always wondered why lol
Same here, I don't understand what to do with my core, how do I engage it? Lol
That’s true
I’ve always domed. Just thought my belly fat hung weirdly. 🤦🏼♀️ Now I know it’s fixable. Thanks! 👏🏻
Me too!!! Especially when planking, I was like oh...
Same!
Me too, lol
Same here! mind blown!
Faaaaacts
This is life changing!!!!! (Kinda lol) i always thought it was abdominal fat and always blamed myself for have a bulge whenever i do ab exercises, although its nothing to be ashamed about. Ive been going to the gym for a while and watched so many yt videos but none addressed this!! I can finally stop shaming my body and engage my core correctly thank u
Exactly the same for me! I always thought it was just my fat!
I thought it was my fat too and I was so frustrated "why isn't that going away, I'm working so hard"
yesss!! same
Same!!
Same!
I always wondered why my core strength sucked even after doing loads of core exercises...thanks for giving us cues to solve this problem, Meg!
This isn't an issue.
I’ve been doing pilates 5 days a week since 2020 and have never had an instructor break this down for me! I really needed to hear this. Thank you!
As a traditional martial artist, it's always satisfying to see modern sports/fitness practitioners rediscover the same principles that are at the heart of our theory. What you describe we call "condensing energy into the Dantian" and it's the most foundational concept in Chinese and Okinawan styles
Yup. All that breathing, especially with every strike, is generations old and effective to commit to technique and results
Was about to say something similar. It's interesting to see people figuring this stuff out now without having to be in an exclusive martial arts club and everyone acting like it's a big secret.
I've practiced both Karate and Southern Mantis. In karate we kiai and in Mantis we hiss. The energy is more explosive in Karate and "tankier" in Kung-fu.
Any content in UA-cam you can recommend for other techniques like these?
👏👏 amazing to hear. Post-natal training, as she mentions or hypo-pressive training (or vacuum) triggers the same areas but goes even deeper into the pelvis area/lower abdominal. 💗 soo important for especially women (pre-natal!) but also for all heavy weight lifters f.ex, opera singers etc. Everyone that engages the core in some way
I am 41 (42 in August 😢) and after 25-ish years training, 13 years as an infantry soldier, no one pointed out this doming phenomenon to me. Excellent video.
Happy early birthday 🎉😁😃
@@somaika that's very kind, thank you.
HAPPY EARLY BIRTHDAY DUDE!
Happy early birthday! I wish you many more healthy and happy years to come! 🎉
Yeah, in the Marine Corps we did thousands of crunches, but strangely, my stomach always seemed to hang out over my belt. Even when I worked on the breathing. Now I know that I was training my stomach to dome, and it continues to progress in this fashion year after year. I’ve been training all wrong!!!
Today I found out that I am not, in fact, built different. I am just a domer 😢
Lolol
I thought I had some kind of deformity, seriously, Iol glad to know it’s fixable
OMG me too!!!
HAHAH SAME😅
Same!!!
Glad you mentioned pre/post natal TVA strength training. It is important to strengthen the TVA due to the linea alba being overstretched. Over half of all women will experience this problem post pregnancy and develop diastasis recti (abdominal separation). This can cause a bulging midsection commonly referred to as “mommy tummy.” Most women assume it’s simply just extra weight but even with weight loss the bulge remains. This is because the abs have separated. The only way to correct this issue is with deep core strengthening exercises to engage and strengthen the TVA to pull those abs back together. Correct form during these exercises, such as not doming is crucial to recovery. Just thought I’d share! Hope it helps someone !
Shut up
Yes! This is so true. My youngest is 14 and I am only just (finally) getting my core to come back. Not like I tried hard before, I am just (finally) setting my boundaries and allotting myself time. (That I am getting old and now wake up at 5am...) I have been doing youtube pilates for a while, but visualizing the correct muscles working, and precise advice makes a big difference.
Every ab and core workout video and instructor needs to teach this technique 😫
4:00 How to not be a domer.
Make an SSS sound. Forcefully exhale. You start to feel your pelvic floor and TVA Activation.
Connect your breath with your pelvic floor and think about TVA wrapping in when making the SSS sound.
5:47 Ab wrap waterfall.
7:20 Incorporating forced exhale into exercise
- 8:02 Crunch
- 8:57 High plank
thank you oh my gosh
That Felt GOOD
Creative❤
You're a star. Thank you!
@@Kodak718 So that's the SSSecret
Finally, a proper explanation and demonstration of how to “engage your core.” Subscribed! Thank you!
My thought exactly 🥳👍🏼👍🏼👍🏼
Same
10 minutes for this?
Omg I cannot express how grateful I am for this video. Literally all my life I thought my abs were weird and I felt so self conscious about it. I searched on the internet, I asked PTs, no proper answer until THIS. You're awesome thanks a lot!!!
Literally same I never new why my stomach looked like that when I did core workouts 😂
Im over here on my journey to abs for the first time and had ZERO IDEAAA🎉🎉🎉
the amount of relief and joy this video made me feel was overwhelming. finally, someone addressed how to properly engage your abs. I've been doing my own experiments of fixing my posture. the problem was my weak core and weak back. this video helped to provide extra information to help engage my core properly because I was never taught how to do so, and the importance of having a strong core. that also relates to having proper biomechanics when moving, its harder to move in unison and flow when you have a weak core and back that doesn't support your body when you move. my athleticism has sky rocketed once I started to strengthen my core and back. I'm still improving and this video really helped narrow down what I need to do. thanks
Hi! First of all, congrats on your journey! I also have a weak core and back along with a bad posture. If you would be fine with sharing, what are some things you have done to solve these problems? I don't know what to do or where to start.
I am also looking for the details
Absolutely LOVE fitness channels that explain proper form and technique!! It can be really disheartening for a lot of beginners to be putting in so much work without correlated results, or can cause injury and overuse of all the wrong parts of the body! As a semi-beginner, I was super grateful when I followed Madfit videos because there were tons of times I would’ve been doing the shown exercises incorrectly if she hadn’t instructed through them. We can see poses, but not always distribution of weight or things like this! Thank you so much for this video! Subscribed~
Interestingly, the "sss" sound is something I do with my students who study vocals, because over time, it increases the control they have over their ability to generate power and project their voices when singing. I never thought to also apply it while I exercise! I have a weak core from abdominal surgeries, so I'm actually excited to try this out!
Yaaa! I’m singer and I’m doing this also
These exercises with “sss” helps a lot for diagram and breath control
@@sof_grabovetska I was about to mention this too! I use it as a warmup when I don't have much time
Yes me too I'm shocked!
i guess the same as boxers ?
I was JUST thinking about this today! I’ve been working hard to get my core activated properly, but it’s hard when nobody seems to talk about the doming that can happen for beginners or those with dysfunction.
Thank you for this ❤
Imo this is alittle advanced movement that requires a good mind-muscle connection. Its like teaching a toddler how to cycle in an indoor track.
@@kittypewpewyeah I can’t find my muscles
This was one of the most informative videos I have EVER seen for core work. Thank you SO much for making this guide!!!
Another game changer right here.
100% agree
I can give you a good core workout anytime.
A video everyone needs! This is such an under rated subject. In my experience with different trainers, they always say to 'activate the core' but not really showing how that's done. The way you've broken it down is a fundamental lesson we all need. Thanks so much for sharing this! 🙌🙏🙌🙏
This is great. I have had this problem my whole life and never knew what to do about it until now! Thanks a lot for making this
i have noticed tons of improvement in my posture and muscle development of my torso/abdominals once i started to mindfully focus on my CORE engagement rather than ABS. like when i go on walks, keeping thought of leveling my pelvic floor, moving my leg forward with force from my glutes and my obliques. slowing down some exercises to feel the full stretch and compression of what muscles i am using, etc. great informative video!!
I still don't understand:( how do you focus on your core instead
@@annanowak9620your core includes your back, pelvis, obliques, lower abs & not just your upper abs
What does it feel like using your glutes to step forward?
@@illuminatetheworld6636itit means
It means that you focus more on the extension of your leg as you are walking. Slow down a bit and try to follow the movement all the way till you stretch the back of the tigh and activate your glutes. You're not supposed to walk like this for hours but maybe just for a minute or two 😊 I try to do that so that I know that I am activating correctly on both sides
@@illuminatetheworld6636Yeah, i thought that too at first, but it's just It's just written in a misunderstandigly way😅
not me sitting here at work like “sssssssssssssss” 😂 new subby
I just thought it was my fat and skin pooling together!! But it makes sense as to why I was feeling the muscles differently! This was SO helpful - thank you!!
I'm feeling very strong after doing this. Tricep push-ups were easier than previous workouts, so I KNOW I am getting stronger this month. Keep up the great work, everyone. It will pay off!!!! ❤❤❤❤
this chick is so passionate and natural when she speaks. and on top of that having fun... I can see why she got so many subssssssssssssss!
I have never had a child and im a domer! I always thought it was a weakness somewhere but now i know, thank you Meg 🎉
Someone on Reddit sent me this link, I'm a pole dancer with a pronounced pot belly and sway back and I tried the SSSSS noise (a bit skeptically) and wow - it actually makes you FEEL that core working hard. So many good things about this exercise and technique - thank you!
I’ve always felt that with most ab exercises I was strengthening my lower abs to actually bulge out rather than contracting in. I have a huge arched lower back. Would love to see ab exercises that deal with this issue combined with doming. Thank you!
Could possibly be an anterior pelvic tilt! I have this issue and I think it ties into having a tendency to dome, because of the same weak/unengaged muscles. Maybe something to look into
I’ve been working on my arched back by going back against the wall. First put your butt, then lower back, then upper back, then head all against the wall. Put your feet out to the point this is achievable without a curve. Raise your arms to be like L facing upwards at the sides of your head, then do 15 reps of moving them up to be like | over your head and back to the L position or slightly below it, slowly.
My arms can’t reach the wall because of flexibility issues, but that’s okay; it is optimal, though, for them to touch the wall at all times.
I do one set in the morning, one in the afternoon, and one in the evening. My pelvic tilt is disappearing pretty fast; it’s only been a week or two.
I got this from other UA-camrs
@@disguisedcentennial835isn't this an exercise for hunchback rather than apt?
Yes me too!! I would really love advice on how to adresss this.
One thing that helps me with that issue is laying on the ground with my knees bent so my lower back can can get as close to floor as possible, and then holding a stomach vacuum for as long as I can to really feel my TVA engaging. Doing dead bug excesses and stretching your hip flexors might also help
Thank you UA-cam algorithm for bringing me here, I have loved exercising and going to the gym and wondered why my abs don’t look flexed while doing an workouts. This makes so much sense and your explanation was perfect! Thank you! 🙏
Thanks a lot for this tip! I've been using it for a couple of months and it has made my core and abs so much stronger. I never realized I hadn't been activating my abs to the fullest. Now that I am, my performance during exercises is much better. Thank you!
I have had 4 babies and I have always problems with doming while doing core exercises. I thought my abs are out of order because of the pregnancies, but good to know that technique can help! Thank you 🤗
Most likely you have diastis recti. It happens after pregnancy for the majority of women. *ab separation. Get it checked out by a Dr and then follow along to ab friendly videos to improve.
@@tessajones9393 this. if not done already.
@@tessajones9393 Most drs. Aren't really trained to diagnose or treat diastasis recti. Find a pelvic floor physical therapist.
Diastasis recti can't always be fixed with appropriate exercises. If it's less than 2 fingers width apart it usually can. Mine was 4. I worked to get it to 2. Then one wrong move and I was back to 4. After struggling for 5 years I finally had it surgically fixed
While there are some separations that do require surgery. Many can be repaired without. I had a nine finger separation that was repaired with the help of a good pelvic floor physical therapist. And have known many others who have done the same. There is a lot of misinformation out there including uninformed Drs and general PTs who are not up on the latest techniques and will advise that surgery is the only option. (I had a physical therapist who specializes in spinal work tell me that it couldn't be fixed without surgery. He's a good spinal pt, but obviously had no clue about Diastasis Recti).
I have 2 under 2 and my abs are WRECKED. I just did my diastasis recti exercises with the ssssnake breathing and my abs definitely feel like they worked harder today! I had gotten lazy with engaging my core during those exercises and was really struggling to find ways to mindfully re-engage. This really helped. Thank you!
What exercises were you doing for your diastasis recti?
This is one of the clearest, most helpful explanations I've heard on this topic!
You are such a queen. I had no idea I was even doing this until i stumbled on this video. Just started core training a few weeks ago and you caught me just in time. Looking forward to a flatter tummy 😊
TYSM!!! THIS WAS MORE THAN NEEDED. IT'S BEEN WEEKS THAT I'VE BEEN WORKING OUT AS A DOOMER AND IT HAS CAUSED ME ALOT OF BACK PAIN TOO. SO THIS REALLY HELPED ALOT.
Oh my gosh. Thank you. This has proven to be the missing piece for my recovery from 14 years of disability. I had an unstable (broken) vertebra for 14 years and had learned not to use my core in any way to manage pain. In 2020 a surgery was developed that completely restored my spine. It has been a long road of learning how to use my core (and body) to move through the world. After the first day of using your SSSSS method off and on throughout the day I can genuinely feel the improvement. This, is the final piece of my recovery puzzle. THANK YOU SO MUCH! I've subscribed and will get an alert with all of your posts.
The bread loaf analogy was SO helpful. I thought I'd been engaging my deep core already but NOPE -- big bread loafer over here. Ab exercises have been MUCH harder now that I'm actually engaging my deep core but I'm pumped that I figured it out and am going to work toward, as you said, my core looking more jacked 😂Thank you for this video!
I'm still a newbie but I've been consistently working out for about 3 months now with a good diet and finding this video out really helped me understand and fix things I would have never thought by myself. thank you Meg!
I’ve been dealing with so much pain in my body and could never figure out how to properly activate my core consistently. I just did this once and my hips popped into place and my body feels so much better. I can’t thank you enough.
I have never heard of this!! So glad I watched this video. 1 year post hysterectomy, and this is the first time I have hope in the rebuilding of my abdominal muscles. THANK YOU for the education!!
My stomach has always been like this since I was a child, and I just thought my stomach could never produce a (four, six, whatever) pack. This is my first time watching a video about it and hopefully it helps 😊
I have scoliosis and my physiotherapist taught me how to use my TVA to counteract it. But when I worked out, I wasnt aware I wasnt using them (or simply didnt know how to), and even after one or two exercises my belly would pop out. This video is life-changing, thank you!
I've been purposefully focusing on my TVA and hadn't encountered this concept previously. I attempted it using my dedicated TVA exercise, incorporating your suggested "snake" sound, and the results were fantastic! A heartfelt expression of gratitude!
When you find out you’re a domer😢
I noticed my abs were sticking out when using my core a few years ago and thought maybe it was why I was so often hurting my back, but never knew how to change it. Thank you
Super helpful, after 3 c sections it has been extremely difficult to feel my core engage and now I know why!
I also had three c sections! I’m having surgery to fix my diastasis and I also have an umbilical hernia.
@@daliab8493 @reinagonzalez9477 So sad to see that women get ZERO help after pregnancies and especially after c sections!😥😥 go see a specialist in post-natal training (sadly even some of them aren't good enough/teach poor technique.) You need to activate the entire pelvis area and connect it to your abdominal area. Hypo-pressive is anther possibility. Or reach out to this trainer in this video! ❤❤
As a massage therapist, I love how eloquent and uplifting you are in explaining somewhat difficult anatomical concepts to the public. I also really loved section on advice for pregnant people. This video really helped me! I saw the title and although I had never heard of doming before I knew immediately what it was and that I am guilty!!!😂 Thank you so much on helping to start a deep core strengthening journey!
This was so informative and helpful! I know this isn’t just for women, but it’s so great to hear from a woman about things that affect women. More info on pelvic floor activation and strengthening is so important, especially for female runners
Great video!!! My friend and I have been struggling with this issue. I am so glad that you actually show what it looks like for the ABS to be doming and non-doming engaged so that I can see what I am doing wrong and have a better understanding. Again I say to you, Thank you. You have truly enlightened us .
how do i breathe while engaging my core ??😭 that’s the only thing i struggle with
Me too. I am a "lifelong belly breather", and feel breathless if I am not belly breathing.
Same
The real question is why does it hurt so bad to train core . Everything else is manageable.
Omg thank you! That's what I've been asking!
Same here
Great video, I never figures out how to activate my core during exercises and my back was always exhausted before my abs. This helped soooo much
Me too.
I have the same issue while planking. Always thought I just have too much belly fat (still true), but it makes total sense to me now. Thank you for the video...
Me too. I’m like I’m just too fat to see the abs 😂
I've been trying to engage my core better (not doming) for about two months now and I have to say, I've noticed such a huge difference in such a little time 😮 (and I'm someone who's been working out for 6 years 3 times x week)
Thanks a lot! You are absolutely correct, with all these weightlifting videos and texts, it is often 'properly engage your core' without explaining what it is.
This was the most amazing video ever. Trying not to body shame myself after rolling down my shorts to see my loaf of bread 😬 thank you for being humble and showing yours too xx
I love how well you explained not only what doming is but also how to avoid it moving forward!! Very helpful, thank you!
You’re the first woman in fitness that I immediately pressed ‘like’ and ‘subscribe’ to simply because you are “in the zone” having fun doing this! Thank you. Looking forward to more fun and engaging (🧐) content! ❤
That SSS cue is so good! God I wish this was actually taught to people properly. The queue is always “engage your core!” And without knowing how to properly, of course we’re gonna dome. Knowing I could’ve had a stronger, more supportive core all these years is so annoying 😅😂
I'm so glad I stumbled on this video! These cues are a game changer someone who hasn't truly felt core engagement over 5 years post C-section!
The wrap around cue is brilliant. Thank you!
I always wondered why ab exercises stopped working for me as I got older. No matter how many I did, I never felt it in my abs. This made a HUGE difference right away. I have a bad back, and need to work on my abs to balance all my back strength out, and now I will never think of ab workouts as pointless! Thank you!❤❤
Thank you!! I’ve always heard you need to activate your core, and I just did what I thought they were saying. Thank you for taking the time to actually explain what it means and how to properly do it❤❤
I'm a few years postpartum and struggling with doming and pelvic floor dysfunction. This breathing exercise was eye opening. 😮
That's the most educational and to the point video on core I have seen on UA-cam so far.
I was an elite gymnast and now I'm 41 with 4 kids. I have always done this. It wasn't until about a week ago I started playing around with the way I engage my core while I'm working out. Wish I had found this sooner. Thank you for this. Now I can get the most out of my workouts. I'll lyk what the results are. 🤸🏼♂️
Thank you so much for this video. I was 30 something years old when I learned I have been engaging my core the wrong way all my life. I learned about it at pelvic floor physical therapy, when my therapist noticed that my belly was sticking outwards instead of in. She explained it as "sucking your belly in" but I still couldn't really understand it until this video. No one has ever actually explained to me how to engage your belly or abs before that pt, so I had no idea. This is so valuable for me, thank you so so much ❤
Thank you for this! Both the pictures and video comparisons really helped me connect this info. Every time someone says engage your core, there's never a deeper explanation (or a heads up for dos and donts, like for beginners!) And your extra breakdowns and practices were also amazing. I struggle with how people say things and what that means for how I would personally feel it in my body.
Meg, I feel like there is a disconnect between power lifters and physical therapists and you are the bridge between them. Physical therapists advise to inhale on the way down (for example for a squat) and exhale on the way up so that you don't have too much pressure on the pelvic floor. Lifters say to hold the breath during the movement to keep intra abdominal pressure. Can you explain when to do each type of breathing while lifting? Thanks! ( Ps, I am still working on postpartum recovery 4 yrs after twins)
I hope she'll answer this. I'm a physical therapist but since I have a weightlifting/powerlifting background, I tend to use the holding in the intra-abdominal pressure when you squat down with my patients.
I am curious to know the difference bet the 2
If she doesn’t answer: I’m currently study Kinesiology for BS degree, and from what I’ve learned, what you’re describing is the valsalva maneuver for lifting. This technique should only be used when you’ve already trained enough to build a significant amount of core strength and exercise adaptations (e.g. better oxygen transport). That’s why you mainly see powerlifters use it as they already have the body strength to do so. It can be dangerous (e.g., passing out) if you try to do it without so, I’d recommend just using the inhale on eccentric (“relaxing”, easy) part and exhale on the concentric (contraction, difficult) part of the movement like PT recommend until then.
I would love to know this, too! Every time I do a squat or deadlift, I wonder about this.
@@DeadEnbysEntropy thank you for your input! I just transfered to work in an acute care setting so I rarely use heavy weights now. Currently, I would usually incorporate abdominal bracing via the TVA muscle to maintain that intra-abdominal pressure I mentioned.
But in hindsight, it is difficult to teach it to people with sedentary lifestyle :))
The exhaling during squatting down is much easier to cue for beginners esp if they are above 40y/o. Or so I notice
The way you explain, reassure and show how to tie in the muscle engagement is so clear. I loved this. Thank you. Suscribed
Thank you so much for this video!!! I've spent years training and always feeling ashamed of my stomach bulging. I thought it was something anatomical that I just wouldn't be able to change. Now I finally know how to change my workout routine. This is amazing! Thank you thank you thank you 🙌
Always have had this issue with planks and lower ab exercises, just thought my abs weren’t strong enough! Super well done demo on how to activate TVA. I’ve noticed it’s helped with low back pain while sitting too
I used to dance a lot and this was always the first thing we did + bringing in/closing the ribcage, it makes a huge difference in every move and in the overall stability. For me it was also always good to remember to pull my bellybutton to my spine, this does the same move. Thank you for the reminder, it has been some years of not working out and this reminded me of the basics, so im implementing it right from the beginning ❤️
I've watched a few of your videos, you're doing great, I wish you development!!!!
I'm glad this video was recommend to me! I never felt that my ab workouts were very effective. Will keep this in mind during my next gym session. Thank you for the information!
I’ve never sat down and did sit ups so fast in my LIFE. This was so helpful! 🤯
Always noticed that I do this but never knew what it was or that it’s a thing! No matter how many ab exercises I do along with clean eating I still have a pooch, and I’ve never been pregnant. I also have back issues because I’ve been told I have a weak core. This is game changing!!! THANK YOU!!!
I'm fairly lean but I have the pot belly. I've had two kids, but I had that belly before I had them when I was young and lean. I thought it was my organs just hanging out there... which is potentially true, but now I realize the reason my organs are hanging down in a pot is because my TVA and pelvic floor muscles are deconditioned, or never conditioned. Watching Meg made it super clear what musculature I've completely neglected.
I’ve just recently had a baby stomach vaccine are the best for strengthening your core
This was so incredibly helpful! I don’t know if I dome because my body fat hides it all lol, but I’m beginning to work on my core as I get back into exercise so having this knowledge right at the start of my journey is going to be a great foundation to building everything on! Thank you! ☺️
start of exercise/during movements:
- exhale sssssssss
- while: pushing up pelvic floor ->
- wrapping the hip bones in,
- wrapping the center (belly button?) in,
- wrapping the ribs in
=> wrap TVA IN
* back flat on the floor: tilt pelvis
this is genuinely life changing. I have been quite fit and very toned my whole life but I have ALWAYS done this. Ive always thought it was weird especially when I would see that other peoples stomachs didn't have the same appearance while working out. I also have alway thought I had issues with my bladder. i've never spoken to a doctor about it but even the smallest movements will often cause me to be a little incontinent and i'm only 20 years old and have never dealt with pregnancy or anything before. I'm PRAYING this will help.
Thanks for this! I have had a really hard time activating my TA as I have been losing weight. I ended up with diastasis recti from being so out of shape and my pilates instructor and I have been trying to help me get my core better activated. Going to introduce this into what we are doing!
can you share some exercises you're working on with your pilates instructor?
I’m doing big lifts and I had repair done for Diastasis Recti and an umbilical hernia in 2021. I have been neglecting my core and recently been feeling it after big lifts. I really need to focus on my TVA and proper bracing so this was a great reminder. Thank you so much for the quality content, as always! ❤💪🏽😊
This really reminds me of some diaphragmatic singing warmups! Never fully connected it to fitness, so this has been so helpful to get the most out of my workouts, thank you Meg :)
I cannot believe I have been doing this my whole life and had no idea I wasn't activating the right core muscles!! Thank you for saving us, Meg
Wow I always thought there was something wrong with my core and why I couldn’t get the results I wanted 😅 thank you for being so informative and helpful!!
The sssssss trick is the best core activation hack I've ever come across.
Thanks for the greatest core working out tip ever.
You're amazing. Keep up the great real-world fitness help You're giving the world for free.
I had never heard of this before , now I’m paying more attention to my core . Thankyou . X
Ummmm I'm pretty sure I've done this for almost 30 years. I have always been super self conscious of my abdomen; the majority of my fat hangs out there and even when I have lost weight, my stomach always protrudes. This past year, I started working on learning how to engage my core properly and it's really freaking hard! This video is a reminder that I really need to keep working on it because it still doesn't make a whole lot of sense. I can tell my body awareness - when it comes to my core- is still a bit weak. Thank you for the education 🙌🏼
I am the same
I agree. This could be an ongoing series honestly for me.
Thank you for explaining this!!!! So many people do ab work incorrectly 🤦🏻♀️
When I taught back in the 80s, I was so thorough at explaining this, because so many people in our gym (RIP Richard Simmons❤) had a “potbelly” look from doing ab work with their necks/shoulders and not breathing🙄 . To this day after three abdominal surgeries and being 61 years old, even though I am 60 pounds overweight, I can curl myself up from a lying position with no hands!! That’s because I always did this movement correctly and I can engage my core.
Thank you for this. Doming is what stops me from doing core exercises because it doesn’t feel like I’m effectively working the muscles. So thank you 🙏🏿
Honestly I thought there was something wrong with my stomach muscles. Thank you for bringing this up
Excellent explanation, demonstration and insights. You are a great instructor!
Thank you for this video. I’ve never been pregnant and I struggle to know if/when my core is fully activated. I would love more information about how this works with bracing for squats and deadlifts.
I always try and envision pulling my navel in towards my spine. Not the same as sucking in my belly. It's more of the lower back flexing that brings the navel in. This is why she describes it like a hug. Because it wraps around and pulls the abdomen in from behind.
I soooooo needed this! My back HURTS after having kids but mainly when I have to bend over or do the slightest bend and especially if I have to hold it (hello changing diapers, waiting on kids, car seats… everything!!!). It seemed so lame that I couldn’t just bend over and I instantly complain how it hurts. Man, do I need to work on this!!! Thank you SO MUCH!!
Thank you so much for being the only person I've seen that explains how to activate my core. Now, I know how to finally fix the dome!
I've been trying to figure out why it bulges out whenever I do ab exercises! Wow it's my first time watching your video and I love how easily you explain them in detail! Thank you! You answered my question I've been looking for months!!! ❤
This was soo informative! I've been trying to correct my postpartum issues (diastis recti, doming/coning, pelvic issues, back issues, etc) and bit by bit I'm getting there but there's so much more than just doing sit ups, planks or stretches lol. Thank you for making this ❤
So helpful! This was never a problem until post partum for me but now I finally have a way to work on it! Thank you!
THAAAAAANK YOU so much!!! You explained what others have not explained. All I hear is “You have to engage your core” and I’m like “HOW exactly??” I appreciate you and this information. You have a new subscriber!
Hands down best video and explanation on this
Thank you so much, I always thought it was just body fat hanging whenever I did planks but I just didn't know how to properly engage my core. My workouts are definitely gonna burn even more after learning this.
Strengthening my TVA really helped me with posture and reducing bloating and I think it helps my digestion too