Strengthen Your Center: Tips for a Strong Core

June 11, 2024

Movement

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“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.

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explore the blog

post: 6 ways to boost your brain

POST:why movement is essential to your health

You'll also love

search the post index

MORE ABOUT ME

I help you feel strong & confident through holistic movement & brain health support. I guide you to rediscover your vitality & take control of your well-being.
Ready to feel empowered? 

I'm sabrina - your partner in wellness

let's be friends

Hey, I'm Sabrina, and my mission is to empower women to feel strong in their bodies and minds. My journey began when I refused to accept being dismissed about my health concerns and discovered the power of small, consistent actions. Inspired by my grandma's determination to stay active and my own challenges with hypothyroidism, I learned the importance of taking control of our well-being. I understand the frustration and doubt many women feel because I've been there myself. Through empathy and authenticity, I help women navigate the overwhelming world of health information, breaking it down into simple steps to support physical and brain health. Let's rediscover your vitality and empower you to live your best life, one step at a time.

I'm a movement & brain health coach & I believe in you.

I'm Sabrina — your cheerleader & wellness mentor.

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