The #1 Thing You’re Missing In Your Core Exercise Routine
I could go on a tangent with “core exercise” for a loooong time. I still cringe when I see people doing crunches and sit-ups at the gym. I truly don’t think I’ll ever get past it. The reason I cringe is because everybody is doing these exercises to train their “core.” But wow, there is a serious lack of education surrounding the core muscles.
Would you be surprised if I told you that your six-pack rectus abdominis muscle and obliques aren’t part of the essential “CORE 4” muscles that work to improve your stability? The CORE 4 muscles include your diaphragm, transversus abdominis, multifidus, and pelvic floor (yes, men have pelvic floors too). These four muscles are crucial to the stability of your spine and pelvis when you’re moving.
If the purpose of core training is to improve your stability and give your body a strong foundation to move from, and all you’re doing is crunches and sit-ups, you’re probably missing something.
Let’s break down the CORE 4. Think of these muscles like a canister or a soda can.
Your diaphragm is a dome-shaped muscle that is at the top of the canister.
The pelvic floor is the opposite - a sling of muscles at the bottom of the canister.
These two muscles work in the same direction: when you breathe in your diaphragm and pelvic floor both descend. When you breathe out they both ascend. This principle is the basis for pelvic floor strengthening and relaxation techniques.
Your transversus abdominis muscle is a tissue paper thin muscle that is essentially a corset around the body. We can talk about targeting this muscle from the front side of the body.
Your multifidus is a long ribbon muscle that weaves in between your spine and down the back of your pelvis.
These four muscles have a strong relationship to one another. They work together in synergy to fire at the right time and create a stable foundation in your body when you’re moving.
So all that being said, what is the #1 thing you’re missing in your core training routine that you can work to implement right away? Your diaphragm - your breath.
“Exhale with exertion” is a common phrase people say and that is a great place to start. Exhale on the hard part, when you lift up from a push-up, stand up from a squat or deadlift, you get the idea. You do this because it helps to create that deep core engagement prior to the most strenuous part of a lift. These muscles are hardwired to work together. When you breathe out forcefully, your transversus abdominis automatically contracts.
Why is the diaphragm so important?
The diaphragm is your major breathing muscle. When you breathe in, the diaphragm contracts and descends downwards, creating an increase in intra-abdominal pressure and lengthening the pelvic floor. When you exhale, the diaphragm relaxes, causing a decrease in the intra-abdominal pressure. Learning how to tap into your breath and your diaphragm will make your abdominal and core activation exercises so much more effective because they are already wired to work together.
So you aren’t ready to part ways with your crunches yet and that’s okay. Take some time to notice HOW you’re crunching and practice incorporating your breathing into the crunch.
Look at yourself when you crunch up. Do you see a pouching out of your muscles right in the middle of your abdomen? That means you are “rectus” dominant, mostly using your rectus abdominis to crunch up rather than that deep CORE 4.
What are you feeling when you crunch? Do you feel like the muscles are working more up by your ribs, above your navel, or lower down below the navel? Most likely, you’re feeling the upper abdominals working more than those lower ones. Again, not fully incorporating that CORE 4.
Try this: exhale as you crunch up while also gently drawing your navel upwards. Do you see or feel a difference? Hopefully it is a little more challenging! This is because you engaged your diaphragm AND your transversus abdominis to help you curl up. Try to implement it with any other core exercise (or really, any exercise) you do.
Ask anybody who has worked out with me or has been next to me in a Pilates class… I am always using that forced exhale to deepen the core work.
Why do you want to make sure you’re coordinating your breath with your movement?
You need to teach your body how to engage the deep core muscles to have true stability in your spine
Holding your breath with core exercises can create too much intra-abdominal pressure and could increase pelvic floor symptoms
Your breath is your vital life force and tapping into it will make your exercises flow more naturally and effectively
Once you get into the rhythm of pairing breath with movement, it just adds another layer to your exercises. It’s truly impossible to “train your core” to its optimal potential without also incorporating the diaphragm through your breath.
Moving Better, Together.
- Mar