The Actual Core Muscles are Deeper than the Six Pack Abs
I love teaching out of my home in White Rock. The space is abundantly open with a gorgeous ocean view. It will hold approximately 10 people comfortably, and this energy is noted by everyone who attends.
Please contact me prior to coming on Monday and Thursdays. Class starts at 12 - 1 pm with ample parking; there are parking passes inside. Come through the gate to see the welcome sign on the door that invites you to come in with conscious presence; please no knocking or ringing the door bell. Take three deep breaths, and come in with a mindful presence and love for your practice to come.
March 14th class was excellent with a lot of training of what the actual core muscles consist of (i.e. the core does not include the rectus abdominus – also known as the 6 pack muscle). The muscles are deeper than that of the superficial abs. The core muscles are the ones that hold the spine in; the carriage is below, in front of, and behind the vertebrae.
We always do a core connection. This engages the 6 pack abs as well as the diaphragm and external/ internal obliques, with a major focus on the pelvic floor. Remember, these muscles may take time to learn how to contract. A suggestion is to do the pelvic floor exercises when you are not busy, like at a stop light, standing in line, and/ or sitting watching a movie. This only takes a few minutes throughout the day.
I love being in this energy, and I look forward to more of it. The beautiful ocean view only holds 10 people, and so it will be located at others studios in April, as well.
Please send this message onto those you love. This class is sure to teach about what the body can do, and why the body cannot! This sharing is by donation with a 10 dollar suggestive.
Pain is curable; there is no need to suffer.
Love and gratitude,
Namaste
Coral-Lei
Please contact me prior to coming on Monday and Thursdays. Class starts at 12 - 1 pm with ample parking; there are parking passes inside. Come through the gate to see the welcome sign on the door that invites you to come in with conscious presence; please no knocking or ringing the door bell. Take three deep breaths, and come in with a mindful presence and love for your practice to come.
March 14th class was excellent with a lot of training of what the actual core muscles consist of (i.e. the core does not include the rectus abdominus – also known as the 6 pack muscle). The muscles are deeper than that of the superficial abs. The core muscles are the ones that hold the spine in; the carriage is below, in front of, and behind the vertebrae.
1. Pelvic Floor ~ Perineum ~ AKA washroom muscles:
- It is literally the front pee muscles, anterior to the anus. This requires a separate control that takes practice, and it is not the gluteus maximus at all, or the anus. Hold this contraction for the entire duration when doing any exercise to protect the back from pain and/ or fatigue;
- The contraction of the perineum is simple recognition of what it feels like (practice all the time… no one can see what you’re doing anyway);
- When the pelvic floor is contracted, the transverse abdominus will automatically contract by 15% via the nervous system. I recommend doing sets of three, ten reps each (squeeze and release for one second each). Continue after one successful week of this practice by completing sets of 3 with 10 repetitions, and holding each set for 10 seconds. Rest is very important in-between the sets. Fatigue will stop you from completing a set. This will strengthen the core (also known as Kegels – which is also recommended during pregnancy);
2. Transverse Abdominus (TA) ~ deep to the 6 pack abs:
- This muscle is about an inch away from the peak of the hip bone, toward the belly button. The TA acts like a corset, or a belt. They work together with the multifidus, see #3, but do not include the diaphragm or rectus when training to learn about the transverse abdominus;
- The cue is to contract the TA by relaxing everything, and then contract the pelvic floor first. Some will feel the 15% contraction in the TA when the pelvic floor is working. Then, find the TA by coughing a little, which will extend the bulge in the belly. This is noted as the transverse abdominus. Again, first 100% contraction with the pelvic floor, then you can lessen it to half, and then lessen the contraction to 30 percent. When the TA is contracted, it is hard to notice the pelvic floor at first, but remember that 15% of the TA remains contracted. (You may find it difficult to contract the pelvic floor while activating the TA. This takes practice, patience, as well as conscious breathing.) NEVER HOLD YOUR BREATH!!!3. Mulifidus ~ deep erector spinae ~ low back muscle:
- This muscle is hard to feel. The sarcomere, or the area where muscle fiber contracts, is much smaller than in other muscles. It is very interesting that when the multifidus is put on a stretch, as when you bend forward, it actually gets stronger! What is unusual is unlike most muscles which, when lengthened, lose their strength.
- Richard L. Lieber, PhD stated, “Our research shows that it’s actually the strongest muscle in the back because of its unique design." Lieber is the director of the National Center for Skeletal Muscle Rehabilitation Research, a professor and Vice Chair at UCSD’s Department of Orthopedic Surgery, and a senior research scientist at the VA in San Diego.”, quoted in About.com.
- The multifidus is hard to find, never mind being aware of the contraction. I have been taught that just through working with the transverse abdominus through the pelvic floor contraction, we can assume this muscle is engaging in the activity, as well. I say, visualize the muscle and become aware of its purpose in the core connection.
- It is literally the front pee muscles, anterior to the anus. This requires a separate control that takes practice, and it is not the gluteus maximus at all, or the anus. Hold this contraction for the entire duration when doing any exercise to protect the back from pain and/ or fatigue;
- The contraction of the perineum is simple recognition of what it feels like (practice all the time… no one can see what you’re doing anyway);
- When the pelvic floor is contracted, the transverse abdominus will automatically contract by 15% via the nervous system. I recommend doing sets of three, ten reps each (squeeze and release for one second each). Continue after one successful week of this practice by completing sets of 3 with 10 repetitions, and holding each set for 10 seconds. Rest is very important in-between the sets. Fatigue will stop you from completing a set. This will strengthen the core (also known as Kegels – which is also recommended during pregnancy);
2. Transverse Abdominus (TA) ~ deep to the 6 pack abs:
- This muscle is about an inch away from the peak of the hip bone, toward the belly button. The TA acts like a corset, or a belt. They work together with the multifidus, see #3, but do not include the diaphragm or rectus when training to learn about the transverse abdominus;
- The cue is to contract the TA by relaxing everything, and then contract the pelvic floor first. Some will feel the 15% contraction in the TA when the pelvic floor is working. Then, find the TA by coughing a little, which will extend the bulge in the belly. This is noted as the transverse abdominus. Again, first 100% contraction with the pelvic floor, then you can lessen it to half, and then lessen the contraction to 30 percent. When the TA is contracted, it is hard to notice the pelvic floor at first, but remember that 15% of the TA remains contracted. (You may find it difficult to contract the pelvic floor while activating the TA. This takes practice, patience, as well as conscious breathing.) NEVER HOLD YOUR BREATH!!!3. Mulifidus ~ deep erector spinae ~ low back muscle:
- This muscle is hard to feel. The sarcomere, or the area where muscle fiber contracts, is much smaller than in other muscles. It is very interesting that when the multifidus is put on a stretch, as when you bend forward, it actually gets stronger! What is unusual is unlike most muscles which, when lengthened, lose their strength.
- Richard L. Lieber, PhD stated, “Our research shows that it’s actually the strongest muscle in the back because of its unique design." Lieber is the director of the National Center for Skeletal Muscle Rehabilitation Research, a professor and Vice Chair at UCSD’s Department of Orthopedic Surgery, and a senior research scientist at the VA in San Diego.”, quoted in About.com.
- The multifidus is hard to find, never mind being aware of the contraction. I have been taught that just through working with the transverse abdominus through the pelvic floor contraction, we can assume this muscle is engaging in the activity, as well. I say, visualize the muscle and become aware of its purpose in the core connection.
We always do a core connection. This engages the 6 pack abs as well as the diaphragm and external/ internal obliques, with a major focus on the pelvic floor. Remember, these muscles may take time to learn how to contract. A suggestion is to do the pelvic floor exercises when you are not busy, like at a stop light, standing in line, and/ or sitting watching a movie. This only takes a few minutes throughout the day.
I love being in this energy, and I look forward to more of it. The beautiful ocean view only holds 10 people, and so it will be located at others studios in April, as well.
Please send this message onto those you love. This class is sure to teach about what the body can do, and why the body cannot! This sharing is by donation with a 10 dollar suggestive.
Pain is curable; there is no need to suffer.
Love and gratitude,
Namaste
Coral-Lei
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