Your Core is More then your Abs

Your core is FAR more than just your ab muscles. 

It also includes your spine, pelvic floor, abdomen, and hip joints, diaphragm, some of your back muscles… crazy right?  So many people just think abs!

Plus, your shoulders and chest play a role in your core stability and strength! That means it’s helpful to think about your entire TRUNK comprising your core muscles.

When all of these muscles are aligned and working together, your core is stable and strong. And when your core is stable, your entire body benefits! You're stronger, more balanced, and can generate more power when needed – helping to prevent injuries and falls!

But when your muscles are out of balance ... it can lead to instability and core weakness, contributing to pain, lack of flexibility, and injuries.

Here’s an example: If you sit hunched over a computer for hours a day at work, it can cause your chest, shoulder, abdominal, and hip flexor muscles to become short, tight, and “activated,” while your back and glute muscles lengthen and become less active. 

You can see how it wouldn’t take very long for this to affect the stability and strength of your core.

Let’s dive into 1 of my favourite core exercises that I would say 90% of you is getting all wrong.  BIRD DOG

It’s not actually about how high you can lift your limbs or how fast or how many you can do.  Its about breathing, bracing/ activating  the core properly, keeping your “trunk” stable and not twisted.

Ready - let’s try it

Kneel with your knees hip-width apart and your hands flat on the ground under your shoulders. 

With your core engaged, Engage your core - do you know how to do this?  It’s not about “sucking in”, its about using breath and engaging your deep core muscles… more on this another time if you don’t get it (don’t worry, you’re not alone).

Maintaining a neutral spine with your core engaged, reach your right arm straight in front of you while extending your opposite (left) leg behind you.

Think “long” and not “high” when lifting your arm and leg. If you find your back starts to sag or your hips rotate, only lift your leg as high as you can while keeping good posture.  **you actually may not even be at the point where you lift the leg off the ground

Hold for 3-5 seconds, then return to the starting position and repeat on the opposite side, keeping the movements smooth and fluid.

Repeat for a total of 5 repetitions on each side.