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Activating Core

When doing any form of weight training we should always engage the core for posture and stability. Your core has multiple functions, including stabilization, balance, breathing, and bowel and bladder control so all of these functions are increased during training.

Your core, or trunk, includes your:

  • Erector spinae. A Back muscle that extends up your trunk. It helps you stand up straight after bending over, as well as bend sideways and rotate your head.
  • Rectus abdominis. When you bend forward, you use this abdominal muscle. It’s sometimes called the “six pack” muscle.
  • Obliques.  Help you rotate or bend your trunk.
  • Transverse abdominis. This wraps around the front and side of your trunk, stabilizes your pelvis.
  • Multifidus.  is in your back supports your spine.
  • also,
  • pelvic floor
  • diaphragm
  • glutes
  • muscles that attach to the pelvis (hamstrings, hip flexors, and hip adductors)

These highlighted muscles are the CORE

 

Spinal mobility

Core muscles are important stabilizers, they’re also the muscles responsible for mobilizing your spine through flexion, extension, rotation and lateral flexion.

Trunk stability

Activities such as lifting overhead, deadlifting, and pushing or pulling, your core muscles contract to keep your trunk stable and support your spine

These muscles are very important in weightlifting which keeps your spine stable reduces the risk of injury.

Balance

Core muscles aid in maintaining balance when standing still, also when your balance is challenged dynamically such as gymnastics, football, rugby, basketball.

If someone bumps into you with a force, there is a change in balance. Your core muscles then align to help keep your body upright.

Core muscles support balance in activities like Olympic weightlifting, when your trunk has to respond and stay stable during changes in the distribution of weight.

Breathing and trunk stability

The diaphragm is a major muscle in breathing control.

The diaphragm contracts to hold your breath when you’re straining to lift something heavy. This action supports your trunk to avoid injury and maintain stability Bowel and bladder control

Your pelvic floor muscles help control your bowel and bladder. If these muscles are weakened, it is more likely incontinence will occur. These muscles can be strengthened to help prevent or manage this condition.

The pelvic floor and diaphragm muscles work with the rest of your core to maintain spinal stability by increasing abdominal pressure at your spine.

An example of trunk stability would be the PLANK

 

Overview

Doing resistance training will activate core in most exercises, there is a huge importance while preparing to lift, you activate your core.

Engaging your core is contracting your trunk muscles to provide support for your spine and pelvis in static positions and during dynamic movements.

A strong core improves balance, support your spine during forceful movements and decrease's the risk of injury

Simply, your core muscles are involved in the stability and mobility of your spine. They’re the “core” of all the movements your body does throughout the day. Learning to engage these muscles effectively will help you move pain-free for years to come.

Yoga has many great exercises that strengthen the core, we recommend keeping up with our Yoga course regularly for mobility.