The Truth About Your Core ??

When you hear "core"...what do you immediately think of?

Most people think of the core as the 6-pack. The ever-desired chiseled look of those lined abs we see on the cover of fitness magazines at the grocery check out.

The thing is, there is SO much more to the core than the 6-pack. (And, actually, it's an 8-pack...and it's anatomical name is rectus abdominus).

???????? ?????? ?????????? ?????????? ??????????????????'?? ????????...???????? ???? ?????????? ????????...????'?? ?????? ???????? ?????? ??????????. ????'?? ?????? ?????? ?????? ???????????? ?????? ?????????? ?????? ????????????.

So does our core!

And, our core has layers...it's actually quite complex! I won't get into the nitty gritty here, but to give you an understanding, there are 4 layers of "front core" and the 6-pack is just the top layer!

We've got "back core" layers too (yes, your back is part of your core!).

If we strip away all the surface muscle layers...we get to what we call the Inner Core - or what I love to call, the foundation.

Think of your body like a house. You want to make sure you have a solid foundation; because if it's weak, it doesn't matter how strong you build the walls...they'll crumble one day.

So let's talk about your foundation, your inner core.

It is comprised of:

• diaphragm
• pelvic floor
• corset (4th layer of abs called transversus abdominus)
• multifidi (deepest spinal muscles that run from base of spine to top at your neck!)

This is what our inner core looks like when you strip away all the outer layers!

Our inner core should have a gentle soft rhythm when we are at rest. When we inhale, the lungs expand so the diaphragm descends, the corset muscle expands, abdominal organs shift down ever so slightly, and the pelvic floor relaxes down (like someone sat in a hammock). As we exhale, the opposite happens; air exists the lungs, so there is room for the diaphragm to parachute up, then the ribcages come down and in and the corset pulls tighter around us, the organs slightly shift up and the pelvic floor muscles lift.

The best way to start is by sitting or lying quietly, and simply feeling your breath and try to relax your whole body as you breathe in, and breathe out, and let go of tension in other areas (like, the outer back muscles, upper shoulders, jaw, neck, etc). We want to be able to access our inner core WITHOUT tensing the outer muscles.

I want to emphasize that it is really important that you are able to relax first. When we inhale, we should feel the ribcage expand gently, belly rise slightly, and pelvic floor descends (think of if like someone sat in a hammock).

It's so important that these muscles work in harmony to give you full function and access to your inner core.

These muscles are really deep and if you cannot feel them yet, don't worry.

Sometimes, it just takes awareness and some practice to get connected to them!

If you've NEVER heard of these muscles, or you're not sure what any of them area...here is a video that can help you connect with your inner core.

I'd love to know!

Share in the ?? comments - did you know about your Inner Core? What are some surprises or challenges you face when trying to connect to it?

Namaste,

Tatianna

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???? I'm Tatianna Graham, Founder & CEO of The Move With Ease Method, Mindful Movement Health Coach, physio, yoga & mindfulness instructor.

?? I've been helping people prevent injury, perform at their best, and truly heal inside out through Mindful Movement for years.

?? The Move With Ease Method is a 12 week program that I've created to help women live their best lives after 40! Age is not our barrier.

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