Ok girls,

I have developed a Specific 3- Step-System to train the 4 major muscle groups in the midsection in order to get the BEST tum shape possible!*

The 4 main muscle groups we need pay attention to are in our diagram below;

First we have to learn how to switch on these muscles or how to take control of them.

Firstly the Neuromuscular system controls the nerves and therefore how the muscle tissue contracts (1). If you’ve ever used a Tens machine before you’ll know exactly what I mean when I say ‘switch on a muscle’…like a light switch, muscle tissue relies on that electrical impulse to be stimulated.

Over time, if muscles are used less and less or even worse never used in the first place, the electrical impulse to stimulate muscle tissue weakens, so much so,  it becomes extremely difficult to light up the muscle tissue you want! It’s a big problem we see on a day-day basis because you will NEVER be able to gain muscle tone if this is not fixed! (Panic not though, we have fixed this many times*:)

I’ve got time today to explain the first part to you in detail; why its important to switch or Turn On those muscles.



1:Turn On

2: Turn On + Move

3: Turn On + Move + Train

Number 1:Turn On. When you are training nerves to fire muscle tissue you have to be patient as the first few attempts may feel like there is nothing happening at all. Its all part of the game to get the control back!

You must firstly gain control (be able Turn On /Switch On and Off the selected muscle groups at will) which takes time and specific practice to do so.

Just so this blog post today doesn’t become an essay I’m going to take you through how to switch on our FIRST of our FOUR key muscle groups above…



The applies to EVERYONE regardless if you are pre/post natal or really not looking to start a family anytime soon (2)

This next bit is far out but stay with me. Imagine you’re having afternoon tea with the Royals. Best behaviour now and your not allow to leave your seat until she has finished, which could be a LONG while. To prevent any embarrassments we would need the ability to hold in any water or wind.

The feeling of clenching that muscle which stops us wetting ourselves is around half of our pelvic floor. The other half of those pelvic floor muscles would prevent us ‘trumping’ infront of everyone!

As your un able to blame it on the Corgis, this puts our control of our pelvic floor on utmost importance!

Try the following drill to switch the pelvic floor on:


30s Water Hold

10s break

30s Wind Hold

10s break

30s Water Hold

10s Break

30s Wind Hold

10s Break

30s Wind and Water hold

Repeat once more, you can do this every day if you wish.

Next we have to imagine those particular muscles act like a plug for the whole core, so having control over this is the first step in our system.


Whilst holding the pelvic floor ‘on’, next we have to fire the transverse. You have to do this laying down first because its a tricky one to get to work.

Once it does the WHOLE midsection shape can start to change and we usually practice this through particular forced exhalation drills first.

You can see from the diagram (right) how vast this muscle group is so this holds massive importance to get right.

Image courtesy of Science Photo Library

Once these two are working we can advance onto the more fun parts

Out of our 3- Layer-System we would have covered Number 1: Turn On, so its



Number 2: Turn On + Move.


The transition to Turn On + Move needs to be nailed as you will start thinking of too many body parts as you start to active other muscle groups.

We get our clients to consciously hold Pelvic Floor and Transverse then MOVE into smaller drills such as Glute- Hamstring raises to stimulate the key body parts before TRAINING. Its paramount to test smaller movements whilst successfully holding those two muscle groups so it becomes almost autonomous.

Lastly putting everything together in a crescendo its onto…


Number 3: Turn On + Move + Train

Midesction pic 3

At this stage you may be thinking ‘how could i be conscious of so many things at once before I train?’

The answer is you won’t have to be. After Specific practice with 1 and 2 after a small promp those muscle groups can easily stay locked so you can focus on the major muscle groups


Whats the benefit?


-The result is you are holding core tension throughout ALL exercises, especially fully body resistance training moves. The more time you spend with that tension on, the more tone and shape you will get*.

-Secondly when you train specific core moves you are working the whole core correctly adding oblique tone and abdominal tone onto a solid foundation as opposed to trying to add that shape onto sand, which ends in frustration!

Thats all I’ve got time for today and theres a whole lot more to teach you. Above all, if you have been struggling with getting your shape back on your tum simply click this link below:


We can book out dedicated time to chat and see if we can help you get to where you want to be.

Speak soon,

Phil Gough


Ref 1: Akuthota V, Nadler SF. Core strengthening.85(3 Suppl 1):S86–92.2004
Ref 2: Sapsford et al; Neurourol. Urodynam. 20:31–42, 2001.


*Our Results:

  • We show you clients who are action takers, following our training and nutrition plans fully, not ones who just say they have.
  • We show you the finest, we don’t show you the worst.
  • We show you clients that we are genuinely proud of with their dedication and attitude.
  • The Results our clients achieve are determined by; the bodies ability to adapt to the correct training and nutrition. Training frequency, intensity. Your aptitude for movement. How consistent you are with all of our recommended daily actions that add up to results and the point at which your body starts at.
  • Your results will be personal to you, so you cannot get results exactly like these. You can only get your best possible transformation.
  • We hold all of our clients accountable to their own results. We don’t do the work for you.
  • Refusing to follow our nutrition and training systems could jeopardise your place upon our programmes and you position may be reviewed.
  • Part of our ethos is to leave no-one behind by working with you to unlock your peak condition. The reputation we have built here is that we are the leaders in helping you reach this.
  • Even though we have scoured the health and fitness world to bring you the best training and nutrition systems like you deserve. If you don’t pick up and use those tools that have been handed to you, you will not see results.
  • Your own actions will determine your own results.

Phil Gough (BSc REPs BWLA)