Core importance

April 10, 2017

Strengthen your core and improve your posture!

 

 

Your "core" is the foundation of your body. It protects organs and stabilizes the spine. The core is not only the ab muscles, but includes the low back too.

 

What do 'core exercises' actually do?

 

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities. In fact, most sports and other physical activities depend on stable core muscles.

 

How do we find and activate core muscles?

 
Step 1 – Posture

Good posture is essential for core activation – if your posture is slumped your core abdominal muscles won’t work as well. Sitting tall with your chest lifted, spine tall and normal inward curve in your low back is the best position for core activation.

 

Step 2 – Find and Feel Your Core Muscles

Your core abdominal muscles wrap around your trunk like a corset. They run from the front of your abdomen, around your waist and insert via connective tissue into your spine. Deep abdominal muscles work to assist spinal and pelvic control.

 

The best position to locate your deep abdominal muscles is just inside your pelvic bones as they are the deepest of your layered muscles. If you wrap your thumbs and forefingers around your waist, your fingers will rest directly above your core abdominal muscles, just inside your pelvic bones. 

 

Step 3 – Activate Your Core

Gently draw in your lower abs towards your spine. This is a subtle contraction; it shouldn't be too strong or forceful.


Commence with up to 10 second deep abdominal muscle holds. Progress the duration of your holds as your core control improves with practice.

 

What are some core exercise we can do on a yoga mat?
  • Planks
  • Side Planks
  • V-Ups
  • Push-Ups
  • Bridges
  • Hip-Lifts/ Thrusts
  • Superman