{"id":1456,"date":"2022-09-24T18:36:56","date_gmt":"2022-09-24T10:36:56","guid":{"rendered":"https:\/\/yogaandmel.com\/?p=1456"},"modified":"2024-05-15T21:44:31","modified_gmt":"2024-05-15T13:44:31","slug":"keys-to-a-stronger-core-its-not-what-you-think","status":"publish","type":"post","link":"https:\/\/yogaandmel.com\/index.php\/2022\/09\/24\/keys-to-a-stronger-core-its-not-what-you-think\/","title":{"rendered":"Don’t Crunch your way to a Stronger Core (and what to do instead) part 2"},"content":{"rendered":"\t\t
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Don\u2019t crunch your way to a stronger core! (And what to do instead) part 2<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Now, if you’ve read part 1 of Don’t crunch your way to a stronger core<\/a><\/span>, you might have a better understanding of what the core consists of and the significance of the breath. We also explored what ‘good’ breathing looks like and what it isn’t.\u00a0
Let’s dive into what we are looking for when it comes to a healthy functioning core.\u00a0<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The core is responsive \u2013 not stiff or braced.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The core is responsive and adapts to the demands placed upon it. If you are lifting heavy weights, it will adapt to work harder. If you are leaning over in your chair to pick up a pencil, it will not need to work at the same amount. You want your body to react and respond appropriately to the task.<\/h5>

Getting a healthy and optimally functioning core is a process that involves many things including alignment, breathing mechanics, and training in an appropriate manner.<\/p><\/blockquote>

In addition to good breathing mechanics, posture plays a significant role to consider in this whole-body approach. Imagine your inner canister as a soda can. Slouching and rounding your shoulders forward puts a kink in the front of the canister. It also doesn\u2019t allow for good ribcage expansion and may force pressure into the belly and doesn\u2019t allow for the full excursion of the breath.<\/h5>
Practice:\u00a0 <\/em><\/strong>Try this now by slouching your shoulders forward and take a few breaths. Notice how it feels. Then align your ribs stacked over your pelvis (and if seated, sitting on your sitzbones).\u00a0 Take a few breaths and notice if you see a difference.<\/h5>
Along with posture, quite often we are cued to \u2018pull your belly button in to your spine\u2019 and end up holding our breath and or bracing. For some women, as young girls you might have been told to \u2018suck your belly in\u2019 and thus created a lifetime of habit that can be hard to unwind.<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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The core needs mobility, not just tightness. <\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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As the video in the previous post<\/a> from Julie Wiebe describes, many women use breath holding as a strategy for staying stable and \u2018stiff\u2019 at the centre for simple movements. Quite often we narrow our waist by holding breath and sucking in, or we squeeze our abs throughout the day to have a \u2018flat\u2019 stomach. When we squeeze all day long, the diaphragm can\u2019t descend down and the inner canister doesn\u2019t function as it should.<\/h5>
Think of it like flexing your bicep, you won\u2019t achieve stronger biceps by flexing them non-stop. To be functional, you must release and relax the arm, for instance, to open a door. And then flex it when you need to pick something up. The core does not need to be engaged all day!<\/em> <\/strong>Likewise, being engaged all day long won\u2019t make it stronger. \u00a0<\/h5>
Another common example is women that seem to have a pouch in the lower belly that never seems to go away. This can often be a symptom of the upper abs and ribs crunching down in effect to create stability in our centre. These strategies can lead to a slew of aches, pains and dysfunction. Add a pregnancy or two, or three, on top of that and you might have some issues!<\/h5>
A properly functioning core is dynamic and fluid in nature. It needs mobility, not just tight or stiffness. Just like posture, whether sustaining or moving from one position to the next smoothly.<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Rethink your relationship with pressure.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Breathing is how we manage pressure in our abdominal cavity. Regulating this inner canister of pressure is key in core control.\u00a0 When we talk about stability or core, we want to see if we have the right amount of support for the task. In other words, how much \u2018stiffness\u2019 you should create in your trunk.<\/h5>
In the earlier example of lifting heavy weights, or picking up a pencil off the floor, the amount of pressure and control needed is widely different.<\/h5>
Moreover, holding your breath can indeed create stiffness, but does it create the appropriate<\/em>\u00a0amount\u00a0of\u00a0stiffness? Perhaps yes, if you are lifting a personal best PR 250lb deadlift.<\/h5>
But for most purposes, you want to breathe with the core. \u2018Blow before you go\u2019 is a great cue to help displace this internal pressure upon exertion. In this manner it helps so that this pressure doesn\u2019t bear down onto weaker tissue. Exhaling helps you to get your inner core to fire first. If done correctly, you can feel the core react and contract inwards like a corset. You want to perform the movement on that corseting action.<\/h5>
But why does this matter for you and how could it impact you?<\/h5>
Pregnancy is one such jolt to the body, whereby the body experiences many changes quickly. Weakened tissue such as the pelvic floor or linea alba, are much more easily compromised by increases in pressure. (think leaking when sneezing or coughing!) Therefore, by exhaling more forcefully on your exertion it will turn on your deep abdominal muscles and sends the pressure up and out instead of trapping it in a possibly weak canister.<\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Core Breath, Alignment and Control.<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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If you want a strong core, having the ability to control your position and posture for the prescribed amount of time and prevent unwanted motion is essential!<\/h5>
Mastering core breath, coupled with alignment and the ability to control movement are the fundamental keys in obtaining a strong and functional core.<\/h5>
In addition to this, starting with small and slow controlled movements will help you notice your body\u2019s default path and any compensations. Once you gain awareness and cement solid neural pathways in your brain, you can progress to more complex and dynamic movements. If you aren’t seeing the results you would like, make sure you are applying the principles of progressive overload and adding in more balance and coordination in all planes of movement with rotation and cross body integration.\u00a0<\/h5>
I cover all of this and more including simple exercises to help you connect to your core in my 7 Days to a stronger core challenge<\/a>! It starts Monday, 26th<\/sup> September<\/strong> and you will receive a short video each day to help you work smarter, not harder! Learn to work from the inside out. Sign up now<\/a>.<\/span><\/h5>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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Good breathing is critical for a strong and resilient core. Find out how to support your core.<\/p>\n","protected":false},"author":1,"featured_media":3095,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"disabled","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[1182,1244],"tags":[],"class_list":["post-1456","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breathing","category-core"],"yoast_head":"\nDon't Crunch your way to a Stronger Core (and what to do instead) part 2 - Yoga And Mel<\/title>\n<meta name=\"description\" content=\"Your core should be responsive, not stiff and tightened all the time. 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