Getting to the Core of the Issue

stabilizing-core-workout

The core is more than just the abdominals, it is made up of every muscle that surrounds the spine. Everyone can benefit from core training as just about every movement starts from the core. A strong midsection allows you to stay stable while doing any daily activity such as getting in and out of the car, lifting a child or your groceries to lifting more weight in your training sessions and reduces the risks of lower back injuries.

With that said, another important top tip to a six pack or a flat stomach is … Nutrition! It doesn’t matter how much ab work you do, if you aren’t eating clean and being consistent it will not reveal all that hard core training you have been doing.

So lets start with activating the deep core muscles, aka T-zone, how do you do that?

So t-zone stands for transversus abdominus and pelvic floor muscles.

To begin start by lying on your back with your knees bent and a neutral spine (natural curve of the spine).

Gently draw up the pelvic floor – you can think of stopping yourself from going to the toilet or zipping yourself up. You should feel the muscles deep in the pelvic floor tighten and draw upwards.

Now that is tight, place your index and middle fingers on the inside of your hip bones and you want to think of pulling your two hip bones towards each other or towards the belly button. You can also think of pulling your belly button towards your spine. By placing your fingers on the inside of the hip bones allows you to feel the muscles tighten to confirm you are activating your transversus abdominus.

The rest of the abdominals should remain relaxed, you should also be able to breathe normally and relaxed.

This is the basis of every exercise you do and it should be activated prior to commencing and throughout the exercise. By doing this you are ensuring you are stabilizing and supporting your core and spine reducing the risk of injuring your lower back and using the correct muscles per exercise.

So to kick off this Core block I have for you this stabilizing core workout.

stabilizing-core-workout-aqua-pt-and-conditioning

3 Rounds

Round 1 – 30 seconds per move

Round 2 – 60 seconds per move

Round 3 – 90 seconds per move

  1. cat cow
  2. bird dog
  3. plank
  4. side plank hip lifts
  5. superwoman
  6. bridge

Tips:

  • T-zone for each move
  • keep the shoulders above the hands when hands are placed on the floor
  • Neutral spine

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