Strengthen Your Center: Tips for a Strong Core

“I need to strengthen my core.” 

I hear this a lot. And for good reason. Weak core muscles can leave you susceptible to poor posture, lower back pain, and muscle injuries. I don’t want that, and I know you don’t either! 

Keep reading to learn 

• Why a strong core is important

• How to keep your pelvis stable

• Two of my favorite ways to build core strength 

Why a strong core is important 

Your core is involved in almost everything you do – bending, sitting, standing, lifting, twisting. This means when you’re walking, gardening, working on your computer, doing housework, or running errands, your core is involved. A strong core improves stability and balance, helps keep your back healthy, and is a must for good posture. 

What comes to mind when you think of a strong core? A visible 6-pack, maybe glistening in the sun? That 6-pack does reflect a strong rectus abdominis (plus a body fat percentage lower than needed for general health). The rectus abdominis is a muscle that extends from your breastbone to your pubic bone. Its role in flexing the spine forward (think crunches) is important. But, it’s a superficial muscle and not necessarily effective at stabilizing the spine. 

We must go deeper than the rectus abdominis. 

We must look at the front abdominal muscles, the middle and lower back muscles, pelvic floor muscles, and the muscles around the hips. I know that’s a lot of muscles, but they all work together to support and stabilize the pelvis and spine. This is your core. 

Keep your pelvis stable

This practice will specifically focus on strengthening the deep muscles on the front and back body. You will find and work to maintain a neutral pelvis. This is when the pelvis is in a position that best supports the curve in your lower back and is optimal for spinal health. Don’t worry, there are instructions below on finding a neutral pelvis.

You’ll learn to engage the transversus abdominis muscle. Why strengthen this muscle? The transversus abdominis

• is the deepest of all the abdominal muscles.

• is considered one of the most important abdominal muscles to prevent back pain

• starts at either side of your spine and wraps around your torso (like a cummerbund)

• holds internal organs in place

• stabilizes spine and pelvis

This muscle is an important one!

Find your neutral pelvis

Instructions

1. Safely make your way to the floor and lie on your back. 

2. Bend your knees. Feet are flat on the floor, it doesn’t matter how close they are to your bum.

3. Find a neutral pelvis:

• Place your fingers on your belly button. Now slide them out to each side, and slightly down, where you’ll feel your frontal hips points (called ASIS, or anterior superior iliac spine). 

• Place the heel of your palm on your hip points and place your fingertips on your pubic bone (the bone just above your genital area)

• The pubic bone and hip points should be level to each other. Every body is different but it should be close to level.

You have a neutral pelvis, or close to one. Keep this pelvic position as best you can. 

Two great ways to strengthen your core

Read this before watching the 5-minute video! There are many places you can work in the following practice, so find what serves you best today. 

If you find yourself doing any of the following then I want you to back off

1. Scrunching up your face

2. Find it hard to breathe smooth

3. Tightening the neck muscles a lot

4. Fighting your way through

Control your breath and movement. 

Here we go.

Wanna learn more? Check out this article on improving your balance.