Getting to the Core of It

In May, National Physical Fitness and Sports Month are observed.?It is a great time to bring awareness to the importance of movement and activity in optimizing health.?Whether it is recreational, competitive, or daily chores, whether in a school setting, in the neighborhood, or in family fun, the goal is to encourage fun and fitness.

A Strong Core

There is a variety of activities to choose from.?A fundamental, beneficial element in any activity is a strong core.?Walking, running, swimming, and skating, are just a few examples of the countless activities to choose from while using your core. Even sitting up tall and standing requires less effort if your core is strong.

Although most people are familiar with the term, “core”, when I ask others what the core is, and how to strengthen it, I typically get varied responses.?Even within the fitness community, many people struggle to describe the term and how to help others contract the appropriate muscle groups.

Abs (abdominals) is usually the response.?And yes, a six-pack looks amazing, but strong abdominals are NOT the same as a strong core.?You can literally have strong abdominals and still have a weak core.

Therefore, Contracting your core requires more than drawing in your belly button.

Exercises that are often used to strengthen the core, like bridges, bird/dog, and planks, will not be nearly as effective if you do not understand the muscles to engage.

In general, the core is the deep stabilizing muscles of the spine.?Stability around the spine is essential and it’s not just represented by external abs you see in the front of the body. The core also includes obliques, transverse abdominis, multifidus, and pelvic floor muscles.

Pelvic floor muscles are between the coccyx bones and the tailbone.?They support the bladder and the bowel.?These muscles relax when you are having a bowel movement or urinating.?In women, it includes the vagina and in men, it includes the testicles.?The pelvic floor muscles are often overlooked when engaging the core.

Weak core muscles can wreak havoc on the body.

Weak core muscles can contribute to low back pain, knee and neck pain, abdominal discomfort, injury, and lack of balance.?Benefits of a stronger core include decreasing the load on your joints, correcting muscle imbalances, more efficient movement patterns, endurance to sit and stand with good form, and improved athletic performance. A strong core also helps prevent or treat incontinence and scoliosis and increases body awareness.

To see if you can isolate the pelvic floor muscles, draw the muscles up and in, without using the abdominal muscles or other external muscles in the chest and shoulders. Hold for 10 sec.?To strengthen the pelvic floor muscles, hold for 10 seconds, and relax for 10 seconds. Repeat 4 times.

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