How to Activate Core Muscles
Open any fitness magazine, and you are bound to see an article about core exercise. That said, few people really understand the meaning of the word 'core'. Your core musculature consists of your deeper layers of abdominal muscles. They are the muscles that are responsible for balance and postural alignment.Balances exercises are currently considered hip but many people perform these exercises without sufficient core activation. As a result, they tend to fake the exercise by using larger muscle groups. To get the best results out of a balance or any other type of exercise, correct core activation is needed. The two most important deep core muscles are the transverse abdominal muscles and the muscles of your pelvic floor.
Instructions
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How to Activate Your Pelvic Floor
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1
Lie on your back with your knees bent.
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2
Imagine that you are going to the bathroom and trying to stop the urine flow. Hold for about 5 seconds. When you can do this with proficiency, move on to Step 3.
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3
Think of your pelvic floor as an elevator. Begin a slow pelvic floor contraction on the first floor, and then gradually let it travel to the fifth floor.
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4
Starting at the fifth floor, relax the pelvic floor muscles until you reach the first floor.
How to Activate your Transverse Abdominal Muscle
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5
Lie on your back with your knees bent.
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6
Imagine your belly as a big balloon. When the balloon is filled with air, it is blown up. When you release the air, it flattens.
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7
Inhale and fill your belly up with air.
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8
Exhale and flatten your belly.
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9
Hold your belly tight for ten seconds. Perform this sequence 10 times a day. You do not need to be lying on your back.
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1
Tips & Warnings
The pelvic floor exercises are known as kegels. They are popular with pregnant women, since they prevent urinary incontinence.
Some experts believe that actually stopping the urine flow can lead to urinary tract infections. As such, it's best to use your imagination, as opposed to actually stopping the flow.
