There are two types of stretching – static and dynamic. Static stretching is when you hold the stretch in such a way that there is no load on the muscle being stretched. For example, a seated forward bend to stretch the hamstrings. Dynamic stretching is usually a moving stretch where the muscle is under tension. For example, a standing forward bend where the hamstrings are being lengthened while still contracting to keep us from falling forward on our faces.

Both types of stretching are key. Static stretches are great after a strength or cardio workout to prevent the muscles from shortening as they repair themselves. Dynamic stretching can be a workout on its own, as we strengthen and stretch our muscles at the same time. The perfect example of this is flowing yoga sequences such as sun salutations.

Sun salutations are an excellent warm up to any activity or can be used as a stand alone workout. They are great to do first thing in the morning to loosen up the body while also building strength through the arms, legs and core. Below are two videos – one for sun salutation A and one for sun salutation B. Work up to doing 5 of each every morning and you will be well on your way to improving flexibility and strength.

The core can be broken down into inner and outer components. The outer component is the rectus abdominis muscle, or the “pretty” muscles. These muscles produce the typical 6-pack associated with a flat, toned stomach. As these are superficial muscles, they do not actually provide any support or stabilization to the core.

The inner components are the deep muscles that run along the spine (multifidus), the muscles of the pelvic floor and the traverse abdominis (TVA). The diaphragm, internal obliques and latissimus dorsi are also part of the inner component. The inner muscles of the core stiffen the spine, rib cage and pelvic girdle so the head, arms and legs have a stable working foundation.

The muscle that provides the most stability is the TVA, which fits like a corset and wraps around the entire midsection of the body. Many people do not know how to activate or engage the TVA and rely on the back muscles to provide support for any movement. This often results in low back pain. A paunch belly is also often the result of weak TVA or no TVA engagement.

So, how to know if you are engaging your TVA? Here are two tests followed by some simple core strengthening exercises that focus on the TVA and other deep abdominal muscles.

Test 1
Lie face down with one hand placed under your belly button. Inhale and feel your belly push into your hand. Relax and draw your belly button upward off you hand – while you may not actually get space between your stomach and your hand, you should feel the pressure on your hand decrease.

Test 2
Take a piece of string long enough to tie around your waist. Stand upright, take a deep breath and draw your belly button inward as you exhale. With your belly button drawn in, tie the string around your waist. It should feel tight if you let your stomach hang out.

Place an object in front of you (something you can pick up comfortably but not too light). Bend over and pick up the object. If the string around your waist tightens, your TVA is not activating. You should feel the string loosen as you bend forward and your TVA activate to stabilize the spine.
If you could not complete either of these exercises, it is time to focus on building up your foundation core muscles. Here are a few exercises that will help engage and strengthen your TVA.

Exercise 1: Cat Tummy Tuck
On your hands and knees, with hips over knees and shoulders over hands, hold your spine in neutral alignment. Take a deep breath in and let your stomach drop toward the floor. Exhale and draw your belly button in toward your spine. Hold for as long as you comfortably can. Release, breath in and relax your stomach, then exhale and draw your belly in again.

Exercise 2: Lying TVA Activation
Lie on the ground with your knees bent and feet flat on the floor. Place your hands behind your back directly below your belly button. Exhale and draw your belly button toward your spine, increasing the pressure on your hands by rotating your tailbone toward the ceiling. Hold this position for as long as comfortable, then release and rest for 10 seconds. Repeat 10 times.

These two exercises are simple movements that will help you to identify how to engage your TVA and support your body from the inside out. As you become more proficient at engaging your TVA, start to be aware of whether it activates during the day as you move through your daily activities. Ideally our TVA and core foundation should be active during any movement – which means it should be engaged or “turned on” all day long!

• Plan ahead…most hotels have at least a small fridge that you can store fruit and vegetables in for munching.
• Breakfast is one of the hardest meals to eat out for, as almost all dishes come with bread, or combine protein and grains which can be hard to digest (think any egg dish served with toast). Not to mention all of the tempting pancakes, waffles and other baked goods which are usually available. To save yourself the temptation, bring along some fruit and eat a big bowl of chopped fresh fruit in your hotel before going out for breakfast. This way, if you are still hungry you can just have a small serving of eggs and avoid all of the other troublesome items.
• Don’t be afraid to be specific about ordering in restaurants. Ask for a burger without the bun, with just a salad or vegetables on the side. Or at a high end restaurant where you order sides separately from your entree, just order some extra vegetables instead of potatoes, rice or pasta with your meat.
• Request oil and vinegar on the side of any salad instead of taking the dressing that it comes with. They are usually loaded with sugar, low-quality dairy and high in the wrong fat. By adding oil and vinegar on your own, you control the amount and the quality of what you are eating.
• Always order a small salad or soup as an appetizer and ask them to bring it right away. This way, if there is bread brought to the table, which there usually is, you will have something to munch on instead of being tempted by the aromatic warm bread sitting right in front of you. This saved me big time in Vegas!!