What does it mean to train your core?
by Anne Jacobs Kenyon,
Your core is at the center of almost every activity you do like getting our of your car, walking to the mailbox, even getting out of a chair. A weak core can affect every aspect of your daily life, so it is important to maintain a strong, stable core. Your core not only refers to your abdominal muscles but also the muscles that support your spine and pelvis.
A few benefits of a strong core are
Helps support the spine
Helps with good posture
Helps with balance
Decreases lower back pain
Core muscles are not just the abdominal muscles. It includes your rectus abdomininis, transverse abdominus, internal and external obliques, erector spinae, gluteal muscles, and pelvic floor muscles.
A few benefits of a strong core are
Helps support the spine
Helps with good posture
Helps with balance
Decreases lower back pain
Core muscles are not just the abdominal muscles. It includes your rectus abdomininis, transverse abdominus, internal and external obliques, erector spinae, gluteal muscles, and pelvic floor muscles.
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The rectus abdominis or 6 pack flexes the trunk and spine and pulls the ribs and pelvis in. The transversus abdominus or corset is a deeper muscle that supports breathing by pulling the abdomen in and forces air out of the lungs. It supports the spine when squatting or bending. The internal and external obliques the muscles under the “love handles” assist in rotating the trunk and helps push air out of the lungs. The erector spinae is the muscle along the spine that helps straighten the spine and assist in side to side rotation of the torso. The gluteal muscles or your rear end moves your hip and thigh. The pelvic floor muscles form a hammock that supports the internal organs. They help with maintaining continence and maintains intra-abdominal pressure.
To activate the core remember your abs act as a corset or belt, as you tighten the abdominal muscle imagine that you are tightening the belt or corset. Pull the abs up and in as you exhale, keep the muscles active as you inhale. “Scoop the abdominals up and in" to support the spine. Tighten these muscles as you exhale.
To engage the pelvic floor muscles, tighten the muscles you use to stop the flow of urine or to control bowel movements. Exhale and pull the belly button to spine as you tighten your pelvic floor muscles.
To activate the core remember your abs act as a corset or belt, as you tighten the abdominal muscle imagine that you are tightening the belt or corset. Pull the abs up and in as you exhale, keep the muscles active as you inhale. “Scoop the abdominals up and in" to support the spine. Tighten these muscles as you exhale.
To engage the pelvic floor muscles, tighten the muscles you use to stop the flow of urine or to control bowel movements. Exhale and pull the belly button to spine as you tighten your pelvic floor muscles.
