Core Muscles and Core Strength

Many people talk about the core and not a lot of people have the right idea. The Core is not the flat bellied six pack everyone longs for, but goes much deeper into muscles we don't see. It is in our pelvic floor and in a major muscle underneath the rectus abdominus or six pack, known as the transverse abdominus.

The transverse abdominus muscle is a deep muscle that has horizontal fibers that squeeze your mid section kind of like a girdle during activity. It makes the body more efficient, because a stable center makes the arms and legs move shorter distances. This makes it so throwing a baseball, running, grabbing or reaching for a field hockey ball, and even swimming becomes faster and quicker.

How do we activate the transverse abdominus?
Good posture can assist with activating the transverse abdominus. Think about a draw string from your belly button to your back pulling tighter and tighter together. Think about yourself on the beach and some attractive person that you are into is walking by. You don't let it all hang out in your bathing suite do you? Heck no! We "suck it in". When I say, "Suck it in", I don't mean that you cannot breath. I mean that you hold everything in while still being able to hold a conversation. You see guys do this all the time, trying to look hot as they walk on the beach, shoulders back (not up), chest out and belly in.

Who has the best CORE strength?
Usually people who are into Pilates, Yoga, and dance (long poses like ballet) usually have a strong core to be able to stabilize themselves for longer points of time with a lengthened position. Interestingly enough, age is not a huge factor in the activation of this muscle. Even old people who participate in these exercises usually are more active, healthier and have better posture.

Recommendations:
Watch your posture. Make sure that when you are sitting or standing around, you aren't leaning too far back or slumping too far over. It is unattractive and weakens the core.

Try some entry level yoga poses to feel the muscles stretching hold for longer and you will feel delayed onset soreness the following day. This is a good thing because it means your muscles are working hard.

Even when doing a simple exercise like a crunch remember the drawstring between your belly button and back and lift up toward the ceiling not toward the thighs.