At the Core of it All
8:00 AM
When you think of core training, you may envision six-pack abs. In reality, core training is about so much more than a nice looking stomach; the abdominals and lower back muscles are called the core, because it is the center of the body, and because these muscles are required for all functional activity. Benefits you will see from strengthening your core include improved posture, reduction/elimination of back pain, better balance and more.
SKIP THE STANDARD CRUNCHES
In order to understand the most effective way to develop your core, you must first understand some basic core anatomy:
When you do crunches the way most do, you target the most superficial of your abdominal muscles—the rectus abdominis. In order to develop total core strength, improving your posture, muscle balance and stabilization, and tighten up your middle, you want to focus more on the muscular girdle, or the Spanx of the abdominals—the transverse abdominis.
In order to engage your transverse abdominis, imagine there is a string tied to your belly button, and that someone is pulling on it through your back. If you are doing it correctly, you will likely also notice that you are engaging your pelvic floor. For women, this would feel like you are stopping yourself from going to the bathroom, and for men, it would feel like you are walking into cold water.
To keep the transverse abdominis engaged while you are breathing, practice deep belly breathing. When you inhale, rather than allowing your chest to puff up, allow your rib cage to expand out to your sides. As you exhale, allow it to come from the back of your throat.
Once you've practiced engaging the transverse abdominis and mastered deep breathing, try the following circuit, which activates every part of your core.
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