She Strengthens

Unlock the Power of Your Core

When it comes to fitness, you’ve probably heard the phrase “engage your core” thrown around. But what does it really mean? And how do you do it?

The Core of the Matter

Engaging your core means contracting the muscles surrounding your belly and lower back. These muscles are essential for balance, movement, and overall stability. They’re like the unsung heroes of your body, working behind the scenes to support your daily activities.

Meet Your Core Muscles

You have a team of core muscles that work together to keep you stable and strong. Here are some of the key players:

• Abdominal muscles: Your abs, including the rectus abdominis, internal and external obliques, and transverse abdominis, help stabilize your trunk and support your spine.
• Pelvic floor muscles: These muscles attach to the underside of your pelvis and control the flow of urine and bowel movements.
• Diaphragm: This muscle helps you breathe deeply and supports your spine.
• Back extensors: These muscles extend from your spine to pelvis and support your spine when you bend forward or lift something.
• Hip flexors: These muscles attach to your spine and inside your pelvis, helping bring your legs to your torso.

How to Engage Your Core

So, how do you engage your core? Here are some tips:

• Sit up straight: Sit with your back straight, move your belly button towards your spine, and tighten your tummy as if you’re bracing for a punch.
• Breathe deeply: Relax your shoulders, neck, and abs, and slowly breathe in through your diaphragm. You should feel your stomach gently swell.
• Pump some iron: Resistance exercises like weightlifting can help activate your core muscles.
• Get moving: Cardio exercises like jogging, dancing, or swimming can also engage your core.

The Benefits of Engaging Your Core

So, why bother engaging your core? Here are just a few benefits:

• Injury prevention: Strong core muscles can help prevent injuries, especially back injuries.
• Better balance: Engaging your core can improve your balance and stability.
• Improved breathing: Deep breathing through your diaphragm can have a positive impact on your overall health.
• Bowel and bladder control: Strengthening your pelvic floor muscles can help with incontinence issues.

Try These Core Exercises

Ready to give your core a workout? Try these exercises:

• Plank: Hold a plank position for 20-60 seconds, rest, and repeat.
• Side plank: Hold a side plank position for 20-60 seconds, rest, and repeat on the other side.
• Bridge: Lie on your back, squeeze your butt to lift your hips off the ground, hold for 5 seconds, and repeat.

Core Questions Answered

Still have questions about engaging your core? Here are some answers:

• How do I know if my core is engaged correctly?: Straighten your spine, place your hand on your stomach, and squeeze your core. If you can feel the muscles contracting, you’re doing it!
• How do I keep my core engaged while breathing?: Breathe deeply through your diaphragm, and focus on contracting your core muscles.
• How do I engage my core all day?: Strengthen your core through exercises, and incorporate core-engaging activities into your daily routine, like sitting on an exercise ball while working.

The Bottom Line

Your core is the foundation of your overall health and wellness. By engaging your core, you can improve your balance, prevent injuries, and support your daily activities. So, take the first step today and start unlocking the power of your core!