Fabulous to the Core

When I start a Pilates class, I usually begin with a posture check to get our spines into proper Alignment (neutral spine). I repeat this so frequently that my regulars know it by heart.

• Feet parallel, knee caps aligned with second toes, and legs straight but knees soft.
• Hip bones lined up over pubic bone forming a triangle, bringing tailbone down (but not curled).
• Belly button drawn in and up, as though zipping into tight jeans.
• Ribcage lifted and centered over your hipbones, allowing your lungs to expand fully.
• Rhomboids pulled back as though you are raising angel wings, shoulders gently following.
• Gaze is forward, ears over shoulders, and crown of head reaching towards ceiling.

At this point, I often joke and say 'now stay here and relax'. However, though this feels awkward at first, it will be soon be natural and you will feel relaxed. Practice makes perfect. I remind my class to do this while driving, shopping, waiting on line, etc. Once alignment is set, it is time to strengthen your core.

Core is defined as your lumbo-pelvic-hip complex, thoracic, and cervical spine. The core is where the body's center of gravity is located and where all movement begins (NASM Optimum Performance Training for the Health and Fitness Professional). It is necessary to have a strong core before beginning any strength training program. In fact, one of the most common training errors is the inability to keep one's core stabilized.

The muscles of the core are either Stabilizer muscles, located deep in the body with no joint actions, or Movement muscles, which work with joint movement and may even be seen on a fit person with low body fat. The major Stabilizer muscles of the core are the Transversus Abdominis, Internal Obliques, and Multifidus (deep spinal muscles). The major Movement muscles are the Rectus Abdominis (six pack), External Obliques, and the Erector Spinae (lower back).

It is important to work from the inside out when creating a strong core (stabilizers before movement). Think about a house as an analogy. If you build the frame without a strong foundation, the house will just collapse. Unfortunately, the majority of people have strong rectus abdominis, external obliques, and erector spinae but have weaker stabilizer muscles. This is due partly because the movement muscles are the ones you can 'see' (the mirror effect) and because they are worked during traditional, better-known, popular exercises such as crunches. I tell my class and my clients to aspire towards a 'washboard' (transversus abdominis) rather than a 'six-pack', for that is a sign of a true strong stomach.

Some other stabilizer muscles of the core include the pelvic floor muscles and the diaphragm. Some other core movement muscles include; latissimus dorsi (your 'lats'), iliopsoas (hip flexors), hamstrings, hip adductors, and hip abductors. These muscles are usually all worked during a Pilates class.

So, how do we strengthen our stabilizer muscles? I strongly suggest taking a Pilates class. It is one of the best forms of core training for both men and women. Also, follow the alignment guidelines in this post since good posture engages your deepest abdominal muscle (transversus abdominis). Planks, side planks, quadraped, cobra, and bridge are also great.

I will eventually post exercises in this blog using picture examples. In the meantime, get to know and take care of your core. Your head, shoulders, and chest are way too heavy to be supported by just your vertebrae. Build a strong foundation of muscle around your spine to protect it and avoid the 'sway-back' (lordosis) or 'hunch-back' (kyphosis) conditions that can happen when unconditioned.

Have a healthy and fit week!
XOX