Core Functionality – Abs, not just for summer!

With the summer drawing to a close and the darker evenings creeping in it is all too easy to curl up on the couch with a box set and a glass of vino but we challenge you to keeping it toned this autumn. So here are a few reasons not to ‘fall’ into those bad habits and keep active…

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Firstly, lets talk about the functionality of the core muscles as a group. If you can imagine the core muscle group ( tummy, lower back and the pelvic floor muscles) as a girdle of muscle. These muscles make up the powerhouse of the body and every movement made by every other part of the body utilises the strength of muscles within this core group.

Core:  the part of something that is central to its existence….synonym’s: central, key, basic, fundamental, principle, vital, crucial.

Now that we have a visual… lets move on to the feeling. Most struggle to know how to ‘engage’ or feel their core muscles…  a couple of factors could be involved here…this could be your first introduction to each other 🙂 or maybe you are not quite sure that you are feeling exactly what your yoga instructor wants you to feel. Rest assured you are not the first person to have doubts. So here is a little trick … imagine yourself back are on a beach in your swim gear and your friend whips out the camera phone and threatens a Facebook photo showing you both looking amazing and carefree 🙂 … okay now the ‘engaging’ of the core muscles is that drawing in, when you hold in the tummy making you look two sizes smaller around the middle but where you can still breath easily and chat etc.

In yoga, we aim to engage or tone the core muscles on our exhale and on the inhale we release the tone and allow for the heart/ chest muscle to widen. In fact the core muscle group is the only muscle group in the body that we aim to contract, every other muscle group we aim to expand and create volume and space. Again the reason for this is to keep the core muscle group strong, stable and to keep a short distance between our hips and our rib cage. Core strengthening is by far is the best insurance against the many issues we can develop as we grow older (fallen arches, knee problems, alignment issues, and slipped disks to name but a few)… and really it is never to soon to start.

Emma’s top tips for strengthening your core

  1. Invest in a Swiss ball – when we sit in chairs/ sofa’s we become sedentary and disengage with all core muscle. Sitting up on a Swiss ball forces you to sit up in good posture and engages your core muscles in a soft but constant way…plus it harks back to space hopper days…fun! 🙂

 

  1. Lying flat on your yoga mat, close your eyes, place your hands on your tummy and practice contracting your tummy muscles on your exhale – bring a count of four to your inhale and exhale to really feel the opening and closing of the torso (also good for calming the mind).

 

  1. Once you have gotten the hang of step two start working this into your yoga practice – but don’t be too hard on yourself if you forget at times to engage the core.

 

  1. Aim to take at least two or three breaths per pose throughout your practice – this time will give you the opportunity to shift your focus back to your core and draw the muscle back towards the spine.

Happy toning 🙂

Emma
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