Your Core: Everything You Need To Know!
SmartFit Pilates Studio Side Plank Exercise on Reformer
A flat tummy and toned abs look great, but if you really want to see, feel and understand the benefits of a strong core, keep reading - we’re sharing everything you need to know!
What is the core?
First up, let’s explain what we actually mean by the “core”. Many people equate the core to the well-known six-pack muscles (aka Rectus Abdominis) that help to flex the spine forward - think of the burn you feel in your stomach after many crunches. But these are actually more superficial abdominal muscles that layer over the deep core.
The core of the core, referred to as the inner unit, is composed of 4 main parts. The first and largest part of the core are your deepest layer of abdominals called the Transverse Abdominis (TVA) that wraps around your abdomen, acting like a corset to draw in the waist. Then we have the Multifidi, small muscles that connect down your spine - you can feel them as the thin and taut band of muscles on either side of your spine. The Diaphragm is the roof of the core and the aptly named Pelvic Floor grounds it. These 4 parts create a ‘cylinder’, the walls of the abdominal cavity, that stabilise and support the lower back and hips.
The outer unit plays a role in virtually every exercise and activity we perform. Because there are many muscles and systems of the body that belong to the outer unit, we won’t get into all of them. Together, they coordinate your trunk movement with the limbs, connecting the upper and lower body in dynamic stability. Here we have the more commonly known abdominal muscles - our Obliques as well as the famous Rectus Abdominis, but also less expected muscles such as the Glutes (Gluteus Medius & Minimus) and Lats (Latissimus Dorsi).
Mat Pilates Core Workout with Pilates Ring
Why is the core important?
There are so many reasons! To name just a few, a strong core goes hand in hand with…
Stable pelvis - for easier, daily movement
Supported spine - for good posture and reduced aches & pains
Better balance
Improved sport performance and injury prevention
Protects your organs
Supports healthy ageing
And more!
Movement begins and ends with the core…
If you have ever taken a Pilates class with us, you’ll have heard our instructors talking about how all movement begins in the core. And it’s for good reason. The core is your powerhouse, your stabiliser and your life-force, as the place that controls your breath.
And it doesn’t discriminate. Whatever your lifestyle, age or gender; whether you’re tackling an exercise during a workout, carrying the shopping bags into your house or picking up the kids for a cuddle… your core muscles will be the starting point for the movement. They are the muscles that enable you to take a deep breath, keep you stable and upright, prevent you from losing your balance and protect your delicate spine from harm. Put simply, they allow you to move with confidence and control.
If you’re a runner or play sport regularly, you’ll likely already know the importance of your core. Without it, your ability to perform with strength and power, react quickly in response to a teammate or obstacle, and maintain proper alignment even under fatigue, would all be greatly hampered. Injury is an athlete’s worst enemy, so they rely on their core muscles to keep them strong and stable.
As you might be starting to realise, lacking strength in this most important of areas is a big problem. In fact, it can drastically impact your quality of life. How? Read on.
Pilates Core Workout - Side Plank on Reformer
Is your core too weak? Signs to look out for…
Lower back pain - One of the most common warning signs that your core is in need of some work is regular aches and/or pain in the lower back, especially after standing for a while. But these aches can also extend to the neck, hips, and even knees. It can range from mild discomfort to debilitating pain, and is often the result of some kind of weakness, misalignment or instability, all of which are controlled by your core.
Slouched posture - The muscles in your trunk help to keep you upright. If they’re weak, your posture will be first thing to go. If you frequently feel like it’s too tiring to sit or stand tall, and/or tend to sink especially in the lower back, then stretching and strengthening exercises will become your best friend. Poor posture can also lead to problems with sleep, breathing, blood circulation and concentration, so be sure to straighten up before it’s too late!
Poor balance - Your core plays a key role in balance and stability, so if you often lose your balance on uneven surfaces, or find standing on one leg really challenging, strengthening your deep TVA, oblique slings and gluteal muscles in particular will make a big difference in helping to prevent falls and stumbles, both of which can lead to injury and/or chronic physical issues down the line.
Needing movement support - Can you get up from bed without using your hands to prop yourself up? Can you stand for a prolonged period without leaning against a wall? Do you push or pull your car when getting in or out? As anyone who has had a c-section (or any other abdominal-affecting surgery) will know, getting out of bed, standing up from a seated position and other daily activities demand a surprising amount of core strength. If you often find yourself pushing or pulling things to help yourself move, it’s definitely a sign that you need to strengthen that core. A strong core connects the whole body enabling full body movements more fluid and effortless.
Difficulty Maintaining Proper Form - If you struggle to keep good alignment and posture when lifting any kind of weight, jumping, running, kicking a ball or playing another sport, your core could be to blame. This is because the strength and power of your limbs is greatly impacted by the stability of your midsection. Without a strong and stable core, the force you try and exert with your limbs will be diluted because the rest of your body will also be moving - in the worst case, you could also injure yourself as something moves out of place.
Mermaid Exercise for Obliques on Reformer
The good news is…
We have an entire team of highly qualified, highly experienced and super friendly Pilates instructors who are ready and waiting to help you strengthen that core! Almost all Pilates exercises are designed to work your abdominals, back, glutes and hips to improve your posture, stability and mobility - making it the perfect choice for a core workout. Even your breathing will be guided to activate your deep core and reap maximum results. Your beautifully toned-looking muscles will just be a bonus!
And there’s more… If it’s your first time taking a Group Class or Private Pilates Session with us, we’ll give you 50% off. Contact us here to book - you can thank us later!