When you think of the Core, most people think of the 6 pack, the rectus abdominis. That’s your outer core along with your internal and external obliques. In fact, the Core, your inner core, consists of 4 muscles, the diaphragm, transverse abdominis, multifidus (a back muscle) and the pelvic floor. Together they work together as an integrated family of muscles who need to be working optimally and be co-ordinated.

If you think of your core like a drinks can, where those muscles work together to provide stability and manage pressure, intra-abdominal pressure, a natural force within your core. The top of the can is made of your diaphragm, which is the primary muscle in breathing, the back of the can is made of some little spinal muscles called multifidus, the sides and front of the can are made up of the transverse abdominis and the bottom of the pop can is the pelvic floor muscles. When the can is full it is strong and contains the pressure. When the can is opened and emptied, you can crush it with ease due to lack of support.

If you have poor coordination or a dysfunction in one of those four muscles, the core cannot do its jobs of stabilising, protection and support, as well as providing power to move your head, arms and legs.

A useful visual of this is from Burrell Education in this short article: https://www.burrelleducation.com/the-core-client-version/

Doing exercises like crunches/ab curls, planks and bicycles does not target those inner core muscles and they also put huge amounts of pressure and force on an already weak core. You may find you leak more or feel pressure when you do these exercises.

Come along to the Pelvic Floor, Core and More Workshop on Wednesday 17th October 11:15 – 13:15 to learn more about your Core, how breathing is the first step to improving your symptoms, what the correct exercises are to do to and how to adapt exercises in classes or gym workouts.

Book now by contacting Noelle at Blueberries and Jellyfish on blueberriesandjellyfish@gmail.com, or website www.blueberriesandjellyfish.co.uk.

 

Words by Personal Trainer Noelle