Do you struggle to feel that slight tremor in your tummy when working your abs?
We often hear people say, “I’m not feeling it in my abs”, or watch people smash through 100 sit-ups and not see results. 

If this sounds like you – it is time to reassess your form.

Let me take you through the cues and techniques to master a chest lift, find that deep abdominal connection feel the little shake in your tummy. 

BREATHING

Breathing is one of the essential parts of perfecting your technique and finding that deep abdominal connection. 

Here are my tips on breathing, practice this, and you will feel the difference:

1. Place your hands onto the sides of your rib cage.
2. Inhale – Breathe back and up into the rib cage – your rib cage should expand broader.
3. Exhale – Draw the rib cage back together and deepen through the abdominals.

This type of breathing means you breathe up and down rather than the tummy going in and out. 

NECK POSITION

The placement of your hands and elbows during a chest lift is super important to reduce any pressure on your neck & ensures your abdominals are doing the lifting, not your hands/arms.

 

Your fingers should be interwoven, and your hands are cradling the base of your head with thumbs running down your neck and your elbows in your peripheral vision. 

Your neck should remain neutral – lengthened at the back, not tipping forward or back.

Extending over the ball – the neck remains neutral, and the head doesn’t tip back.

Then when lifting, the chin stays raised with your eye-line towards the ceiling, not tipping the head forward.

The position of your neck doesn’t change throughout; the movement comes from your waist – hello, abs!

PELVIS POSITION

A neutral pelvis is a key to finding that deep abdominal connection.

What is a neutral pelvis? 

This position is where your pelvis is flat and open. For example, place the heel of your hands on your hip bones and your fingertips on your pubic bone. Your hands should be balanced, parallel to the floor – not tilting forward or back.

When chest lifting, your pelvis needs to remain neutral to allow for the deep abdominal connection. Keeping this neutral position means you may not be able to lift as high, but remember, the key here is not about the height of the lift but about breathing effectively to engage the abdominals and allowing the abdominals to lift the head and chest. 

 

Your pelvis should remain still throughout – not gripping and tilting to get the height in the lift. 

 

If you struggle to maintain this position when chest lifting, place a small rolled-up towel (tea towel or hand towel) underneath your lower back to give you feedback and help you maintain a neutral pelvis. 

 

So remember, it is the combination of effective breathing, holding a neutral neck position and maintaining a neutral pelvis that will help you find your abdominal connection.