Core. Beyond the 6 pack and no crazy diets
Get a 6 pack, Build your core, A great waistline is made in the kitchen. All these are tag lines that have constantly and still inundate our social media outlets. We hear the word core and we automatically think of the 6 pack or if we want to get nerdy about it, our rectus abdominis. The 6 pack is just the tip of the iceberg when we talk about the core. It goes so much deeper and longer than what most people think. In Pilates, we are all about teaching you what your true core is and how to use it.
When I googled what are your core muscles, AI was pretty spot on. It stated, “Your core muscles are the muscles in your center that attach to your pelvis and spine.” Ask any Pilates teacher what your core muscles are and they will agree with AI. What does this mean? Your core or trunk is made up of an inner unit and outer units. The inner unit includes the spine, transversus abdominis, diaphragm and pelvic floor. The outer units consist of the anterior and posterior oblique slings, the deep longitudinal system and the lateral system. The outer units “ maintain the relationship between the upper limbs, thorax, spine, pelvis and lower limbs in functional activities of all kinds.” Incredible! Yes, your six pack is definitely a part of your core, but it is one of the most artificial muscles in the group. It might make you look “cool” but the real strength of the core starts on the inside.
How can you activate it?
Breathing. Breathing using the diaphragm which is the ceiling of the inner unit. Breathing with a nice, deep breath will wake up the diaphragm and the whole inner unit. Especially the pelvic floor (the floor of the core) . Other exercises include pelvic clock, bird dog and ab curl. While performing these exercises, focus on the breath. Inhale through the nose and exhale through the mouth. Inhale on the easy and exhale on the exertion.
The outer units include muscles like your obliques, hips, glutes, the spine and muscles around the spine. How can you activate all these muscles? First, let's look at the spine. The spine has four different types of movement: flexion, extension, lateral flexion and rotation. Exercises such as bridging, cat/cow/ swan and hip circles will all help build your spine. Another great core “burner” is the Series of 5. It consists of 5 moves. Single Leg Stretch, Double Leg Stretch, Single Straight Leg Stretch, Double Straight Leg Stretch and Criss-cross abs. The whole body gets involved and you will be feeling it.
Core exercises go far beyond a million crunches. We have to work all the parts of the core. 6 pack, who cares? Book a class with us, and we will teach you how to work your entire core . You will learn how to engage the inner and outer units, and with a stronger core comes less back pain, better gains, improved balance, faster runs and life just a little better. (And, no crazy diets involved!)