If you've ever heard of the "deep core" on social media or attempted some "deep core" workouts, you may wonder what all the buzz is about. Understanding the significance of your deep core muscles and how to activate them can transform your workouts and improve your overall health. In this article, we'll explore what the deep core is, why it's crucial, and how to effectively engage it for various benefits, from alleviating low back pain to enhancing functional tasks.
What is Your Deep Core and Why It's Important
Your deep core comprises four essential muscle groups: the transverse abdominis (deep ab muscle), multifidus (low back muscle), pelvic floor muscles, and your breathing diaphragm. Although not typically associated with brute strength, these muscles play a critical role in maintaining posture and providing stability during movements. Engaging the deep core properly can have far-reaching effects, making it particularly valuable for pregnant and postpartum individuals, those experiencing incontinence or low back pain, and anyone looking to boost overall strength and well-being.
How to Activate Your Deep Core
While the plethora of online exercises can be beneficial, proper activation is crucial. Here are some tried-and-true cues to help you engage your deep core muscles accurately:
Transverse Abdominis - Your Abs!
- Lie down with a Swiss ball on your stomach and knees bent.
- Press down into the Swiss ball with straight arms while breathing naturally.
- You should feel a tightening of your abdominal muscles.
- Sit upright at a desk or table with palms flat on the surface.
- Press down into the table firmly while continuing to breathe.
- You should feel a tightening of your abdominal muscles.
- Lie on your back with knees bent and find your "neutral" spine.
- Place your fingertips on the front of your hip bones.
- Inhale deeply and exhale through your mouth, tightening the muscles under your fingertips.
Multifidus - Your Back!
- Sit down and with your hands in front of you, gently imagine pushing them down.
- You should feel a slight activation of your lower back muscles.
- Lie on your side in a neutral spine position.
- Breathe naturally and gently imagine bringing your tailbone up to your head without tilting your pelvis.
Pelvic Floor Muscles!
Practice these cues while breathing correctly: contract the muscles as you EXHALE and relax them as you INHALE.
- The Blueberry
- Lie down with knees bent and imagine picking up a blueberry with your vaginal opening, bringing it up to your stomach, and then lowering it back down.
- The Straw
- Lie down or sit up and imagine drinking a thick smoothie using your vaginal opening, feeling a lift and closure.
Remember, consistent and mindful breathing during these movements is key to training your deep core effectively. If you're unsure or have questions, always check with your healthcare provider to ensure proper form and technique.
Mastering the activation of your deep core can be a game-changer in your fitness journey and overall well-being. Strengthening these muscles will not only help alleviate pain and discomfort but also enhance your functional abilities, making daily tasks like lifting children or doing household chores a breeze. So, unleash the power within by understanding and engaging your deep core muscles, and get ready to experience the remarkable benefits they bring to your life.
If you have any questions or concerns, feel free to reach out to me at cb@alooro.com. Happy core activating!
