The Mystical “Core”

Everyone is always talking about “engaging” your core. 

Why does engaging your core matter? 

How do we engage the mystical core?

What is the core anyway?

Let’s discuss what our core consists of. Our “core” is a group of muscles that form a canister of support around our mid section. The core includes our pelvic floor muscles, deep  transverse abdominal muscles, paraspinals that run along each side of our spine as well as our diaphragm. These muscles work together to provide support to our spine and allow us to move safely and effectively, maximizing our power output and force production. These muscles work together as the “core” to properly distribute pressure within our system with exercise and movement. 

Sometimes, people may have muscular imbalances within their core, so they will compensate with different movement patterns that will allow them to be successful with the task at hand, but not use their body as safely and optimally as possible.

Tips for Core Engagement

A great tip for core engagement for exercise is to make sure your ribs are stacked right over your hips. That is an easy trick to ensure that your diaphragm will work most effectively with the rest of your core muscles. 

Another tip is to exhale on the difficult part of the movement. During an exhale, the pelvic floor naturally engages in a supportive manner, whereas on an inhale your pelvic floor muscles relax and lengthen. For optimal core engagement, exhaling on the difficult part of the movement will help naturally engage your pelvic floor. 

Lastly, have your head be centered over your shoulders and gaze forward. Think about aligning your ears in a vertical line with your shoulders, hips, and ankles. Help your body move as optimally as possible, by engaging your pressure management system that is your core. 

Exercises that work the Core

Almost every exercise can be a core exercise if done correctly, so whether you have an arm, leg or back day coming up, give these tips a try and see if it allows you to handle a bit more weight. 

Happy lifting and happy playing!