Where is Core Strength?
- Rhiannon Seymone
- Mar 2, 2018
- 2 min read
Updated: Feb 20
What does it mean to have a "strong core"?
If the first image that comes to your mind at the phrase is six-pack abs, you are not alone.
Would it surprise you to learn that you can have a perfectly chiseled stomach and still have a weak core body?
Strange, but true!
Our core is comprised all of the muscles between and including our respiratory diaphragms and pelvic floors. I have also heard wiser, more experienced people than I suggest “core” includes any muscle that connects to our hips - which, in terms of fascia, is basically all of them! But it is safe to reel it back and focus on the trunk.
The emphasis on the six-pack is likely because it is the most visible of the core muscles. The pelvic floor, diaphragm and intervertebrals lie deep in the body, sheltered by bones. We do not often look at our own backs. Strong internal and external obliques and transverse abdominal are not nearly as impressive an image. When we work, we like to see results, to be able to visually measure change, and very little is more visible than the rectus abdominis in the core.
If we are looking to support and strengthen our core, then we can still consider our abs a keystone, we just need to look a little deeper. Introducing the transverse abdominis. Nicknamed the pelvic girdle, working the transverse abs will simultaneously increase lumbar flexibility and stability while also relieving pressure and strain from your pelvic floor and diaphragm.
At this point you might be wondering, “What kind of crazy crunches do I have to do to exercise that?” None! There are several variations of this move, but the basic premise is
Sit or stand so your spine is straight
Take a deep breath into your stomach
As you exhale, imagine drawing your belly button toward your spine and up under your ribs cage
Hold this position as you breathe normally for five breaths
Do five sets daily
See if you can feel your pelvic floor lowering with inhale and lifting with exhale while doing this movement. You want to work your TVA, not tense up your whole body, and allowing your pelvic floor to stay relaxed will cue the rest of your body to chill out as well as avoid creating excess intra-abdominal pressure. Let me know in the comments what differences you feel after doing this for a week.
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