What is “the core” and how to work it!

I’m sure that you have heard about “the core” or that you need to work your core, but what is it exactly? The core is comprised of 6 muscles – 2 in front, 2 on both sides, 2 in the back and then your pelvic floor (kegal muscle).

When we talk about core strength we are talking about being able to “voluntarily” contract the TVA (transverse abdominal muscle). This is the muscle that lies closest to the spine. If I say “contract your buns” most people can do that. But if I say “contract your TVA or abs, most people aren’t sure how to do that.

I start this first exercise with a little “cheat” method…full disclosure to all you Pilates peeps, I do not teach neutral spine until I know the client can “feel” the muscle and has a good connection with it in this “cheat position”.

First, lie on your back with your feet flat on the floor.

Press your lower back into the floor (like you are squashing a bug between your back and the floor).

Next, extend the right leg straight and lift it 2 inches from the ground.

Check your back – did it move? If so press it down again.

Extend the left (opposite) arm over head and continue to press down on the back. Do you feel your abs doing that work? Do you feel how you can also still breathe? Hold this position for 30  seconds, and then repeat sides.

The image below shows the exercise being done on a foam roller, which adds an additional challenging element.

You should have felt a nice burning sensation but not the same as doing a bunch of crunches.

Repeat that 3 more times.

Then flip over onto your elbows and toes and come into a “plank” position. Now imagine that the floor is still “underneath” your spine. Tighten those abs and press your spine into the “floor” hold the plank position for 20-60 seconds.

Doing this everyday will help prevent back pain and set you up to really get into a great ab routine you can share with your kids. These are just 2 of the dozens of core exercises that you can do. Start here, do them while your little ones are watching tv, or in between bath and bed time, even first thing in the morning. Get them in at least 6 days a week. This routine combined with stretching will ease back pain, and combined with cardio will start to shrink your mid section.

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