Whether you’re a regular gym goer or looking to get back into shape, activating your core muscles is important for almost all workouts. However, you may wonder what your core is, what it means to engage it, and how to do so.
What exactly is your core?
Your core consists of the muscles surrounding your trunk, including your abdominals, obliques, diaphragm, pelvic floor, trunk extensors, and hip flexors.
“If you don’t activate your core during daily activities, and instead hyperextend – or arch – your back, you put more stress and pressure on your joints and limbs, potentially leading to back, hip and knee issues,” explains Anatolia Vick, Assistant Director of Fitness and Wellness at Rice University. (Source: NY Times Article What Does It Mean to ‘Engage Your Core’?)
How do you know if you are engaging your core?
A mistake people often make when trying to activate their core is simply holding their breath, then disengaging when they exhale. Engaging your core doesn’t come naturally to most people, even those who have already developed core strength. So, it’s worthwhile to practice a few exercises to help you learn how to do it properly.
“To start, inhale and expand the area below your ribs that includes your belly, waist, low back and pelvic floor, and let all your muscles relax. Then, as you slowly inhale and exhale again, hold in your stomach muscles slightly, gently pulling your belly button toward your spine,” explains Jill Miller, author of “Body by Breath” and yoga teacher. “The goal is not just to breathe, but to maintain a slight tension in your core after you exhale,” says Miller. (Source: NY Times Article What Does It Mean to ‘Engage Your Core’?)
Exercises for Strengthening Core Muscles
Planks are great for core strengthening, especially since they require people to draw their belly buttons in to maintain proper form. Check out our FITNESS 1-2-3 series to learn how to plank properly at the beginner level to more advanced.
Note that the National Academy of Sports Medicine (NASM) highly recommends consulting a certified Personal Trainer to help you assess your current level of fitness and movement capabilities. If you are interested in adding core exercises into your workouts and/or want to have one of our trainers evaluate your form, please do not hesitate to contact us. We are happy to help!