Core Blimey!

Do you really understand how to use your core muscles? And do you know why they are so important?

Most people think of their core muscles being around their belly and that “activating” their core is simply drawing their belly button into their spine. But there’s a lot more to it than that.

Think of your core as all your muscles from your armpits to your hips, including your butt. When they “pull together”, they help support your spine and your organs and give you more strength and stability.

Without that support, you are much more susceptible to pain and injury. Your organs are more “squished” together, so they don’t function as well as they should – in particular your lungs and digestive system. Your posture and coordination is also affected, and consequently your mood and self confidence.

Your core muscles should be partly engaged, activated or fired up all through your day, even when you are sitting. The only exception is when you are lying down at rest. The more you move or the heavier the load or when your balance is challenged, the more strongly you need to fire up your core muscles. So how do we do that and what should it feel like? Let’s try it in a standing position.

1. First lift your chin and chest, or tilt your ribcage upward. If your shoulders are relaxed, they should automatically drop back and down, taking the load off your neck and shoulders.
2. Next imagine that in the middle of your stomach you are supporting or holding a tall glass of water. Now imagine you need to “hold” the top and bottom of that glass so you won’t spill a drop. To do this draw your belly into your spine (so it won’t be pushing off the shelf) and tuck your hips slightly under to “hold the bottom of the glass”  and tuck the front of your rib cage slightly down (to “hold” the top of the glass. (NOT so much that you lose that small arch in your lower back).  You’ll notice that this actually involves the muscles of your butt as well.
3. The glutes or butt cheeks contract slightly which should give you the sensation that they are gently supporting your upper body and reducing the weight on your ankles, knees and hips.

NOTE: If you are standing, ensure your knees always have a slight bend or softness. This makes it easier to engage your core muscles or “hold your glass”.

To activate your core muscles more strongly, think of your body as a crane on a big building site. The most important thing for the crane to work safely and effectively is to have a secure base. For you, your grounded base is not your legs but instead the central part of your torso from your armpits to your hips. Before you turn, reach or lift, you need to secure your base by drawing your rib cage down towards your hips, drawing your belly into your spine. This anchors your movements to keep you safe and stable, and also provide you with more power.

Give it a try and build your awareness! And then work on making it part of everything that you do.

By Marya Hopman – Personal Trainer and Corrective Exercise Specialist, founder of OptimalMe Fitness www.optimalme.nz and co-founder of exercise developers SuperCue Seniors www.supercue.nz