How do I engage my core?

Many of my clients ask me what is my "core" or "pelvic floor" and how do I engage it. Here is some information I found useful after a recent fitness conference. The presenter Rick Kaselj is a physiotherapist in Delta.

What IS the pelvic floor?

The pelvic floor is a sling of muscles connecting the pubis to the ischial tuberosities that act to support the internal organs and maintain the alignment of the pelvis. These muscles are the levator ani (iliococcygeus and pubococcygeus) and the coccygeus muscles. Pelvic floor dysfunction is defined as excessive tightness or weakness of these muscles and is often associated with problems in the SI joint, coccyx, hip or low back. As was mentioned in a previous post, a common cause of pelvic floor dysfunction is pregnancy and childbirth, regardless of whether birth was vaginal or via C-section.  Conditions related to the dysfunction include urinary or fecal incontinence and possibly pelvic organ prolapse, among others.

Why do we need to worry about it?

Not only can pelvic floor dysfunction lead to urinary or fecal incontinence and possibly pelvic organ prolapse (to name a few conditions), the muscles of your pelvic floor are also part of the core’s inner unit.  In addition to their function in supporting the pelvic organs, these muscles work in concert with the transverse abdominus, multifidus and diaphragm in stabilizing the spine during movement.

How do we activate it?

To activate the pelvic floor muscles, inhale deeply, as you exhale use your diaphragm to push some more air out. Try it again and this time, imagine you are trying to push the air out all the way from your pubic region. Another way to achieve this is to try and stop the flow of urine when you have to ‘go’.  A way for men to figure out how to activate is for them to picture themselves wading into very cold water. There will be an elevation of the perineum and testicles to prevent them from touching the water.

Once you can activate your pelvic floor muscles, you can do a variety of exercises:

• Squeeze ‘ems – rapid contractions of the pelvic floor muscles
• Elevators – imagine going up an elevator to the 10th floor, stopping at every floor for a moment. Start with a small contraction and increase the intensity at each ‘floor’
• Long slow hold – can be done in time with a long, deep inhale and exhale. Tighten on the inhalation and relax on the exhalation.
• Stoplights – when you are driving, tighten and hold the contraction while the light is red. When the light turns green, slowly release the contraction as you do your traffic check before pressing on the gas.

To isolate portions of your pelvic floor muscles, think of them as being a baseball diamond. Home plate is right around the vaginal area, second base is opposite home plate – the muscles surrounding the anus, first base is on the left side of the pelvic floor and third base is on the right side. Try to activate these areas individually by ‘running the bases.’ Start by pulling up on home plate, relax them and pull up on first base, relax and pull up on second base, etc. Then try and run them in the opposite direction. It is harder than it sounds and is really difficult for pregnant women or other people who are ‘disconnected’ from their pelvic floor muscles.

But how do we deal with a tight pelvic floor?

It seems counter-productive to activate a tight pelvic floor and, to some extent, it is. Part of learning to relax these muscles, though, is to recognize when they are tight. Using the ‘long slow hold’ exercise mentioned previously, focus more on the relaxation portion. Lengthen the exhalation such that the pelvic floor slowly and almost completely relaxes. This becomes very important for women in the final stage of labour when they are trying to push a baby through a vagina surrounded by tight pelvic floor muscles!

Take home message

The pelvic floor muscles are not obvious to you or your client. In the absence of a pelvic ultrasound, you won’t truly know their condition unless your client experiences pain and dysfunction so it is important to practice prevention. In my practice and classes I get many prenatal women who are unable to ‘connect’ with their pelvic floor. This is pretty common due to the baby and uterus pressing down on the entire floor. It is still important for these mothers-to-be to continue to find the ‘connection’.

More info

• Chiarelli, Pauline. Postpartum stress incontinence: Prevention and rehabilitation. ISMJ. (2003); 4(6): 1-10.
• Herschorn, Sender, MD, FRCSC. Female pelvic floor anatomy: The pelvic floor, supporting structures, and pelvic organs. Rev Urol. 2004; 6(suppl 5): S2-S10.
• Price, Natalie; Dawood, Rehana; Jackson, Simon. Pelvic floor exercise for urinary incontinence: A systematic review. Maturitas (2010); 67: 309-315.
• Salvesen, K & Morkved, S. Randomised controlled trial of pelvic floor muscle training during pregnancy. BMJ (2004); 329: 378-80.

Nikki's Core-Crunch Ab Circuit!

Here is a great 10 MIN Abs/Core Circuit ... all you need is a bit of space and some Dumbbells

Click here to see the rest of the workout

Key Principles of Rolling Ropes

BENEFITS OF CORE EXERCISES

BENEFITS OF CORE EXERCISES

ARE YOU WORKING THE RIGHT ONES?

If you’ve surfed the Internet, watched TV, or read a magazine or newspaper during the past week, then you’ve probably seen an advertisement for some sort of abdominal gadget - keep in mind these gizmos do not work! They may, however, solely work an isolated muscle, but not the deep abdominal wall or core.

WHAT IS THE CORE?
The major muscles of the core reside in the area of the belly and the mid and lower back (not the shoulders), and peripherally include the hips, the shoulders and the neck.

You frequently hear me ask you to use your entire core. That is because reactive CORE training is far more effective than individually working each muscle. Muscles are linked and therefore should be trained in a combined system.

DEEP CORE MUSCLES

Most people know the Basic Abdominal Muscles: Upper, Lower, Obliques

However there are 2 more you should know about - Deep Core Muscles:

- Transverse Abdominis runs horizontally found under the Internal Obliques. It is known as the "girdle" muscles, as it helps to compress the ribs while providing thoracic and pelvic stability. When you "vacuum" the stomach (suck in the belly button) you instantly appear slimmer due to improved posture.

- Rectus Abdominis runs vertically on either side of the spine. It is this muscle that allows our spine to flex and when developed creates the "6-pack" or "wash board" abs.

WHY ARE CORE EXERCISES IMPORTANT?

Core exercises can provide your body with several benefits:

1. Better breathing

Not only is breathing important, but proper breathing is equally important. Your transverse abdominis muscle (TVA) is linked to the diaphragm. So after strengthening your core muscles, you greatly boost your ability to inhale and exhale completely. And the more oxygen your body intakes, the better all of your body’s systems will function during a workout.

2. Recreational activities will be more enjoyable

Whether you enjoy skiing, surfing, cycling, or running, core exercises will improve any sport that requires flexibility and aerobic routines. That’s because these exercises improve your balance, flexibility, coordination, and breathing. The bottom line is that your endurance and sports skills will improve.

3. Less frequent lower-back pain

Lower-back pain is a relatively common occurrence in everyone’s life. This usually happens after placing too much weight on the lower back, or applying it too quickly. But by strengthening your core muscles, your lower back will become better suited to bear heavy weights. When you have stronger core muscles, your spine will move more freely, thus reducing the frequency of lower-back difficulties.

4. More strength

In the old days, you’d wear a weight belt in the gym, in order to do exercises such as dead lifts, shoulder presses, or squats. The function of the weight belts was to support your core muscles as you did an array of exercises.

However, that was before we knew about core exercises. Your core muscles, such as the TVA can replace those ancient weight belts, supporting your body the natural way.

5. Your flexibility will increase

You may be thinking, “What do deep abdominal muscles have to do with flexibility?” Core exercises stabilize your lower back, which in turn can improve your body’s flexibility. That’s because your ligaments and muscles can move in their full range of motion. This improved flexibility will reduce pressure and tension in the muscles of the lower back.

So there you have it! Core exercises should be an integral part of your exercise routine, because they give your deep abdominal muscles a workout. By strengthening your stomach, you also strengthen your workout!

10 Core Exercises

1. Front Plank
2. Side Plank
3. Back Bridge
4. Bicycle
5. Standing T
6. Double Crunch
7. Pointing Dog
8. V Hold
9. Scissor Kicks
10. Russian Twists

Three Exercises You Must Do for a Tighter You

Running low on time? Off vacationing? You can still keep fit with three simple moves!

1: Bicycle the Abs

Why it works: The Biomechanics Lab at San Diego State University, compared 13 of the most common abdominal exercises and ranked them from most to least effective. Overall, the best exercise for strengthening the rectus abdominus, which includes the long flat muscles extending along the front and sides of the abdomen, is the bicycle maneuver.

How to do it: Lie on your back on a mat or padded carpet with your knees bent and feet flat on the floor. Press your lower back into the floor, engaging your abdominal muscles, as you put both hands behind your head (don't pull on your head). Bring your right elbow over to your left knee, and then bring your left elbow over to your right knee in a twisting, bicycle pedal motion. Continue to breathe naturally. Alternate opposite elbow to opposite knee with hands interlaced behind your head in a slow and controlled manner and with full extension of each leg on every repetition.

Breathe naturally, extend your legs fully to increase intensity and perform the motion very slowly. Keep your knees bent throughout the movement, while you tap your feet to the floor (instead of extending your leg straight out), to decrease intensity. Repeat to muscle fatigue.

Goal: Two sets of 20-30 repetitions


2: Squat the Gluteus

Why it works: squats, done with or without dumbbells, are the quickest route to more shapely, tighter glutes. The compound exercise also gets high marks for toning quadriceps, hamstrings and calves.

How to do it: Stand with your feet shoulder-width apart, holding arms at your sides. The head is straight with a natural arch maintained in your back. Inhale, swing your arms slightly forward for balance, bending at the knees and hips to a sitting position, thighs parallel to the floor or as low as you can comfortably squat without experiencing pain in your back, hips, or knees. Your buttock remains above the level of your knees, and your knees do not extend beyond your toes. Exhale, slowly rising to a standing position with knees and hips straight. Allow your hands to drop back to your sides. You can also squat against a wall using a resistance ball. Repeat to muscle fatigue. See it now.

Goal: Two sets of 10-20 repetitions

Modification/Variation: Walking Lunges
Start by stepping forward with one leg and planting your foot firmly on the floor. Then, drop the rear knee down so that your rear thigh and front shin are perpendicular to the floor. Using the heel of the front foot, push upward to return to standing position, then step forward so that feet are together again.


3: Push-Up for Sculpted Arms

Why it works: It works multiple muscles at the same time such as biceps, triceps and shoulders. They also help condition the chest and abdominals.

How to do it: Lie face down on the floor or mat, with your hands on the floor, palms down, slightly wider than shoulder-width apart, and toes curled under on the floor. Your back and legs are straight. Exhale as you slowly push your body away from the floor. Inhale, lowering yourself back down to the point where your chest barely touches or comes within a few inches of the floor. Repeat to muscle fatigue.

Modification: knees are bent and remain on the floor during the movement. Or you can do this against a wall for less resistance.

Challenge: perform both the up and down phases of the push-up very slowly by counting to four when pushing away from the floor and to eight while lowering to the floor. Holding the position during any exercise for at least a count of two will increase intensity.

Goal: Two sets of 10-20 repetitions.

Core Weekend Exercise

As we approach the weekend, and enter into our third week of Bootcamp, I want you to continue working on your core muscles. These muscles are our stabilizers - used in every thing we do. To have a weak core, can result in pore posture, causing pain in our lower back and shoulders.

Here is a move you can do on your own at home with your stability ball:

Place your hands shoulder-width apart on top of a stability ball that's resting against a wall or in a corner.

Extend your legs to balance on toes and hands, and tighten your abs so your body is aligned from head to heels

1. Lift left foot a few inches off floor. Hold for up to 5 counts, lower it, and lift right foot. Repeat, alternating feet, until you've done 5 lifts per side

2. Work up to 10, then try doing it with the ball moved away from the wall.

Challenge: Add a push up to the plank and leg raise

Modification: Omit leg raise, come on to knees. Make sure to keep chest up and away from the ball.