Training Your Core
Core muscles include a variety of back, abdominal, hip, and pelvic floor muscles that work together to stabilize the body. Some of these muscles, such as the deepest layer of the abdominals, play only a stabilizing role. Other muscles, such as the outer layer muscles of the abdominals, play an important part in assisting larger movements such as bending forward. What is different about training core muscles is that the focus is on how these muscles work together, rather than improving individual strength of any particular muscle.
Your trunk stabilizer muscles include the transversus abdominus, the deepest layer of abdominal muscles, the internal obliques, which lie above the transversus, the multifidus, and quadratus lumborum, deep muscles of the lower back, and the erector spinae, which support the entire length of the spine.
When you take a deep breath and pull your belly button toward your spine as you exhale, you are activating your transversus. This muscle is large and covers the area under your ribs, around your abdomen, and above your pelvis. When the transversus contracts, it pulls in the belly in a three-dimensional fashion, like nature's girdle to support the lower back. This muscle's primary function is to support your organs and your spine. When you cough or sneeze, you can feel your transversus contract.
The erector spinae and multifidus muscles attach to your spine. These muscles are located along the spine in the upper, mid- and lower back. Your erector spinae run from your neck all the way to your hips on both sides of the spine. They also branch off and attach at your ribs and spine in the mid- and upper back. These muscles enable you to bend backwards, sideways, and to rotate your torso. Because we don't do a lot of backward bends during the day, these muscles mostly work as stabilizers to support our lower backs as we sit, walk, or run. These stabilizers are working in all of the exercises that require you to maintain neutral spinal alignment. Back extension exercises are the best way to challenge the erector spinae muscles to work as primary movers.
The shoulder stabilizers include the trapezius and rhomboids, discussed in Chapter 9, and other smaller muscles that support the shoulder joint. The pelvic stabilizers include muscles of the hips and buttocks, the gluteus medius, minimus, and tensor fascia latae, discussed in Chapter 10, and the pelvic floor muscles. Some researchers also believe that the diaphragm, which is a breathing muscle, also provides stability to the pelvis.
The pelvic floor muscles span the bottom of the pelvis. These muscles support our internal organs. Most important, these muscles maintain bladder control and contribute to sexual health in both men and women.
To exercise and strengthen your pelvic floor muscles, combine the following with each of your core body exercises. As you do your abdominal and lower back exercises, when you exhale, contract your pelvic floor muscles as you pull your deep abdominal muscles inward. When you inhale, release.
Figures 11-1 and 11-2 The pelvic tilt tones your abdominals, lower back, and buttocks. It also improves spinal flexibility in the lower back.
GET SET Lie on the ground with your knees bent at a ninety-degree angle, with your feet flat. Start with good alignment keeping the natural curve in your lower back. Place your arms at your sides. (
ACTION Slide your shoulders down and back. Contract your abdominals by pulling inward. Notice that your lower back tilts back and flattens. Keep your shoulders relaxed. (
WEDDING WORKOUT POINTERS Inhale to prepare, exhale as you tilt your pelvis. Inhale, return to start. Lift your pelvic floor as you exhale and contract your deep abdominals. Feel the stretch in your lower back. Notice if you are squeezing your buttocks to tilt your pelvis. Focus on using more abdominal muscles to move your hips, instead of your buttocks.
VARIATIONS
Pelvic Clock — Imagine that your lower back and hips create a clock face. Behind your navel is twelve o'clock and the tip of your tailbone is six o'clock. Roll your pelvis around the clock face in both directions. Feel abdominals working.
Figure 11-3 The heel dip, also called the dying bug, strengthens and tones the abdominal area. It conditions muscles that stabilize and support the lower back.
GET SET Lie on your back with good alignment, knees bent, and feet comfortably close to your hips and hip-width apart. Place your arms at your sides with your palms down. Lift your right knee above your hip with your knees bent at ninety-degrees, keeping your pelvis level and the natural curve in your lower back.
ACTION Lower your right leg, moving only from the hip joint, until your right heel touches the ground. (
WEDDING WORKOUT POINTERS Inhale as you lift your leg, exhale as you lower it. Avoid arching your back or “popping” your rib cage off the ground. Keep shoulders relaxed.
VARIATIONS
(HARDER) Lift one leg as you lower the other, rather than waiting for the leg to return to start position.
(HARDER) Increase the angle of your knee joint to more than ninety degrees up to a straight leg as long as you can keep your pelvis level and rib cage grounded.
Figure 11-4 All fours spinal stabilization tones your core stabilizer muscles. It improves posture.
GET SET Kneel on all fours, hands under shoulders, and knees under hips. Maintain good alignment.
ACTION Contract your abdominals. Extend arm and opposite leg straight out in front and behind. Maintain good alignment, especially through the neck. Hold for six to ten seconds. (
WEDDING WORKOUT POINTERS Inhale to prepare, exhale as you lift your arm and leg. Keep your navel pulled toward your spine throughout the exercise. Lift your pelvic floor as you contract deep abdominals. Avoid dropping your head. Avoid arching your back.
VARIATIONS
(EASIER) Do one arm at a time. Do one leg at a time. Concentrate on maintaining good alignment.
(HARDER) Repeat three to five reps on same side before doing the opposite side without placing your knee and hand fully on the ground.
Figure 11-5 The plank strengthens and tones your core stabilizers. It improves posture.
GET SET Kneel on all fours. Place your forearms on the floor, palms down, and elbows under shoulders. Walk knees out behind hips.
ACTION Contract your abdominals. Push up onto your knees into a plank position. Maintain good alignment. Hold up to thirty seconds. (
WEDDING WORKOUT POINTERS Inhale, to prepare, exhale, lift pelvic floor up as you contract your deep abdominals. Breathe naturally as you hold position. Inhale, return to start. Avoid arching your neck or lower back.
VARIATIONS
(HARDER) Lengthen your legs and roll up onto toes, similar to a full pushup position.
Figure 11-6 Bridging tones the muscles in your abdominal area and buttocks. It improves spinal mobility.
GET SET Lie on your back with good alignment, knees bent, and with your feet comfortably close to your hips and hip-width apart. Lay your arms straight at your sides with your palms down. (
ACTION Tilt your pelvis and continue the tilting motion, lifting your spine off ground, one vertebra at a time, stopping when you reach your shoulders. Slowly lower your spine one vertebra at a time and return to start. Repeat five to six times.
WEDDING WORKOUT POINTERS Inhale to prepare, exhale as you lift and lower your spine. Keep your jaw, neck, and shoulders relaxed.
Figure 11-7 The back extension strengthens and tones the lower back and the muscles that support the spine.
GET SET Lie facedown on your stomach. Place a towel under your hips to support your lower back. Slide your shoulder blades down. Place your hands under your forehead.
ACTION Contract your abdominals. Lift your chest off the floor as you slide your shoulder blades down. (
WEDDING WORKOUT POINTERS Inhale to prepare, exhale, lift your pelvic floor, and contract your deep abdominals. Inhale, lift your torso. Exhale, return to start. Avoid arching your neck. Do not do this exercise if you experience any pain.
VARIATIONS
(EASIER) Lengthen arms along sides. Do exercise as described.
(HARDER) Add a rotation at the top of the lift. Rotate shoulder back, return to center, and roll down. Repeat on the other side.
It might be tempting to try to manage all of your wedding tasks on your own, but there will come a point when you're juggling too many balls in the air, and your stress levels will shoot up. Don't go it alone, and don't be afraid to delegate — as long as you do it nicely, of course!
Figure 11-8 The side plank strengthens and tones the abdominal area (including the abs along your sides, called obliques) and the trunk and shoulder stabilizers.
GET SET Recline on your right side with your right elbow bent 90 degrees and placed directly under your shoulder. Place your top arm, palm down, in front of your body. Your legs should be straight, with the foot of your top leg, in front of the foot of the lower leg.
ACTION Push down through your elbow, lifting your hips off the ground, and sweep your top arm straight up into a side plank position. Keep your back and neck long. Tighten abdominal muscles, keeping your buttocks tight to stabilize pelvis and lift lower hip upward. Do not relax muscles and collapse into shoulder. Keep your chest and back open wide.Lift your top leg until it is parallel to the floor. Look up at the elevated arm. (
WEDDING WORKOUT POINTERS Inhale to prepare, exhale as you push up. Breathe normally as you hold.
VARIATIONS
(EASIER) Bend knee of bottom leg and lift up onto elbow and knee.
Figures 11-9 and 11-10 The reverse plank strengthens and tones your trunk and shoulder stabilizer muscles. It also tones your triceps.
GET SET Sit with your hands palms down outside your hips, fingers facing any direction that is comfortable, with your legs straight, heels on ground. (
ACTION Slide your shoulders down and back. Pull in your abdominals to support your lower back. Push your heels into ground as you lift hips up into a plank position. Squeeze buttocks and hamstrings to lift hips. Straighten arms, avoid locking elbows, stabilize shoulders, look straight ahead or relax your neck and hang your head down and back. (
WEDDING WORKOUT POINTERS Inhale to prepare, exhale to lift. Breathe naturally as you hold. Choose neck position that is most comfortable.
VARIATIONS
(EASIER) Start with your knees bent and feet flat. Push up so that your torso resembles a tabletop.
