Expert: Gia al Qamar - 9/14/2007

Question
QUESTION: Hello Gia.
I'm 16 & really interested in learning to belly roll. I can move my belly & I can bring in the muscle under my ribs, I am just having trouble bringing it out again, & taking it into the roll.
I was wondering if there was any exercises I should practice or if you have any advice.
Thank you I hope you can help me :].


ANSWER: Nikki,
Marhaba! Hello!
I am happy to help you master your belly roll, or what I usually call an 'undulation'.
An undulation is a contraction of THREE muscles in the abdomen, contracted, and then released, in order from top to bottom.
You have already isolated your 'upper abs' or the muscles around the upper rib cage-diaphragm.  The middle abdominal muscle is easy to isolate...when we 'pull our tummies in' this is the muscle we use.  If you contract just the middle abs, you'll see the area just above your belly button move back towards your spine!
Finally, you need to isolate the 'lower abs' or the muscles just above the pubic bone (pretend you're putting on a VERY snug pair of pants...this is what you 'suck in' to get them on!)
OK...to get rolling...
First contract the muscle group around the diaphragm...DON'T release!  Keep holding those 'upper' abs in while you contract the middle ab muscles...again...keep both those muscle groups contracted...then...contract the 'bottom' ab group.  NOW...release, in order, the top, middle and bottom.  Contract, contract, contract...release, release, release.  This is what gives the illusion that your abs are rolling!
Still having trouble?
Try this...
Lay back on your bed...you can prop your upper body on your elbows or pillows.  Try it laying down.  OR...get on all-fours (like a puppy!) and try contracting and releasing these muscle groups.  Why?  The force of gravity will HELP you contract the muscles/release the muscles, making it easier to train!
Try it and let me know how you make out!!!
And...
Keep practicing!!!
Gia
www.IDreamOfGia.com


---------- FOLLOW-UP ----------

QUESTION: Thank you for your help :].
But i have trouble when releasing my upper abs

Answer
Nikki,
If you use the 'gravity' method that I describe in my answer, you'll assist yourself in 'releasing' this area by allowing gravity to help pull the muscles out of their contracted state.  My suggestion is for you to place your hands on the other two areas (middle and lower abs) and just contract and release the upper (try this bent over at the waist...like you're bending down to tie your shoes).  You have to focus on JUST that muscle group...squeeze slowly...then breathe slowly and release.
I think that you've over-developed this part of your abs and need to think of the entire abdominal area as 'one unit' with 3 different areas...you seem to be over-focused on trying to contract and release just the upper abs, but it is the ability to contract and release, in order, all 3 areas that makes an undulation!
You're not supposed to 'push' or 'roll' the abs...just gently RELEASE them...opposite to contracting them...
Don't make this hard...think...EASY!
Gia
www.IDreamOfGia.com