By Elizabeth Towe
In last month’s issue we talked about “finding your center” so that you could explore moving with more efficiency and stability. In order to move from your center, your core and hips need to be strong enough to hold your spine and pelvis stable. This month we want to address basic core strength in conjunction with Catherine Duncan’s article on Returning to Exercise—Post Partum (or just returning after an absence).
The deep trunk muscles consist of many muscles, too many to name, that have muscle fibers that run horizontally, diagonally in both directions and vertically. We need to be able to co-contract all of these muscles to work together like a symphony of support. That is to say, gently brace them at the same time to create enough equal force to stabilize the spine. Once we can brace these muscles successfully we can then add movement while keeping that support system engaged.
Bracing the Core
- Lying on your back, knees bents and feet flat on the floor.
- Take a deep breath in and exhale. Take note that your lower back is neutral, with a slight arch.
- Maintain the slight arch in your lower back as you draw your lower abdomen inwards as if your belly button is going back towards the floor. Hold this contraction for 10 seconds, staying relaxed and continue to breathe while you hold the contraction. Repeat this 6-10x. Continue on to Crunches when you can perform 2 sets of 10 repetitions without strain or pain.
Crunches with Core Bracing
- Begin with the steps above to create a stable foundation in the trunk, draw the belly button towards the floor. Tuck the chin towards your throat.
- With your hands along the floor or arms across the chest, begin to bring the ribcage towards the pelvis—without moving the pelvis or changing the arch of the lower back. Repeat this movement for 10-20x for 2-3 sets.
* If you have a diastasis rectus (the rectus abdominals separates at the vertical connective tissue more than 2 fingers width apart) then you will need to use assistance in pulling the left and right side together while doing the crunches. You can use a yoga belt or bedsheet (or similar) under your waist. Grab the ends in the opposite hands so the sheet crosses in the front of your body. Gently pull on the sheet as your brace your core then crunch. Repeat 10-20x for 2-3 sets.
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Elizabeth Towe is a runner and a cyclist and the owner of Balanced Movement Studio in Carrboro. She graduated from East Carolina with a degree in exercise and sports science and has been personal training for over 20 years. Her ultimate goal for all of her clients is to help them realize and achieve the optimal quality in their life – and to remember to have fun doing it.
