Technique Tuesday: Round Back Abwork

Discussing Round Back Abdominal work this Technique Tuesday! This position is usually taught on a mat, followed by resting your head into flat back work. However, you may find this form taught under the barre from time to time. Today we will focus on the mat work form, which is crucial since you are not able to use the wall or barre for stability. Abdominal work can very easily slip into your lower back and hip flexors if you lose your core engagement.

As the name implies, round back is a soft c-curve in your back with your navel deep to engage the core and protect the lower back. The best way to envision this is to round your sits bones up as you make contact with your sacrum (tailbone) onto the mat. It should feel as if the meaty part of your seat is taking away as the boney triangle shape of the sacrum supports you. In this position, your arms and legs are weights for the core as you move through the choreography. It is imperative to never work too low that you cannot keep your feet pasted down. Think of your feet down as an anchor for your spine, honor that importance by working up higher when you feel it weakening.

As you gain strength you could level up by releasing a leg, as in the picture, or both arms. Remember that the legs are an extension of your lower core, and therefore should not move when the upper body is twisting in oblique work. Checking in on your alignment is so important in ab work, consider that time on the mat your time to practice and perfect. With practice you are rewarded with not only a flat belly, but a strong spine and resistance to falls.

See you on the mat… #yesyoucan

Bee