You’ve probably head this phase a lot if you have attended fitness classes, so i’m here to explain what us trainers are referring to, so that next time you understand and are able to ge the most out of your exercsie!
So you may or may not know that the core muscles are made up of the following:
Glute muscles
Adductor muscles
Lower back muscles
Abdominal muscles and hip flexors (including the pelvic floor)
Spinal erectors
Diaphragm
The core refers to all the muscles that wrap around the torso and support the pelvis and the spine.
The abdomen is made up of 4 sections of muscle: the transverse abdominis (TVA), the internal and external obliques and the rectus abdominis.
The TVA is the deepest core muscle and acts like a corset and stabiliser to the lower back.
Next you have your internal and external obliques which are shaped like a criss cross, they assist in twisting movements like the Russian twist, or to put into contact turning around in your driver seat to reach behind you, lifting a baby out of a car seat.
Next we have the “six pack muscle”, the rectus abdominis, which assists the upper body moving forward and sideways, like crunching movements, or getting out of bed.
With these muscles in mind, to engage the core we need to think of all 4 sections bracing together and stabilising the spine.
How to we do this I hear you say?
Well the simplest way to think of it is to either to imagine you are taking a hard punch to the stomach, then take a breath into your stomach. Another way is to initiate a cough or a laugh and you should get an idea of your core engaging.
Try not to suck in your stomach and hold your breath, this is not at all engaging, try to think about pulling your belly button up towards your spine. When you do this you will instantly feel the difference, your abs will tighten and you will still be able to breath!
The best way to achieve this is to be in all fours position, , pull your abs up and in towards your spine and keep your torso still and spine in natural whilst you exhale.
Your breathing is a super important part of how to engage your core correctly, and if you ask any of my clients they will tell I bang on and on about it!
You can’t engage your core whilst holding your breath, so it’s important to keep breathing normally whilst holding your abs. The TVA will engages naturally as you exhale, so you can use your breath to engage your core every time you exhale. If you pull your belly button up and in during the exhale, the movement should naturally pull your stomach in and lift your torso.
Why is keeping the core engaged important?
When training specifically with lifting it is very important you know how to engage your core to prevent injury. . Keeping your core engaged will also help with posture and again prevent from any undesireable pains and aches.
What can you do to keep your core strong?
Theres so many different exercises you can try, but here are a few:
Bridge pose
Planks
Deadbug
Bird dog
Paloff press
Squats
Farmers walk
If your struggling with core strength or have a reoccurring injury that could be due to a weakness in muscles form the above list, then please do focus on some of the above, pick 3 and aim for 10 reps of 2-3 sets depending on your fitness level. Failing that drop me a line and il be happy to help, guide you through!
Engage and be safe!
Love F xx