The core of the matter #2

Hello and welcome to the next part of our move to understanding creating a stronger, more effective and also more toned physical you. We have been gradually winding our way through my suggested route of ‘head to toe’ changes in the last five months and today brings us to part two of the matter of ‘core’. I hope you have managed to give some of those exercises a try for your abs and lower back, they are some of the most effective ones that when my clients stick to, they report of huge noticeable changes in how their back feels after a day of sitting at a desk or a long Sunday morning gardening. They are highly endorsed by physiotherapists so can be a great way to get stronger even if you have mild to moderate back pain or achy niggles. If you haven’t managed yet then it’s not too late, today I will be adding a couple of extra exercises that will perfectly compliment those of last month and add to your waist strengthening and toning.

To recap, last month we looked at the abdominal muscles, found on the front of the trunk, connecting the bottom of our ribs to the pelvis. The heel slides and table top hip rolls should have felt quite ‘strong’ whilst practising, especially if you focused on keeping your pelvis still/ not allowing your back to arch from the floor. Below I’ve added a ‘curl up’ exercise which works well on the more superficial layer or common area of the ‘abs’.

Although the abdominals are crucial for allowing safe forward and backwards spinal movement, our vertebrae being like building blocks that sit on top of each other, means that our spines can also move in other directions. Unlike a hinge joint, e.g. elbow, and a socket joint e.g.  a hip, the level or articulation and movement we should be able to get through our spines is potentially huge. This brings me to introduce the wonderful muscle called the obliques which I often refer to like a ‘corset’, and why do I call it wonderful, well it really is a muscle of many talents and functions. The obliques also connect the space between our ribs and pelvis but travel diagonally allowing rotation of our bodies, lateral flexion (side ways bending) from our waist and also they act as a fantastic stabiliser to counter balance and protect our spines from ‘over’ bending. Unlike the abs or back muscles though this muscle features both within our front and back of the core. Consider this; how does a golfer twist and create such power in their swing to launch a small ball many meters, how do we stand upright on a train or bus without falling at every corner or even how do we turn over in bed at night to find the cooler part of the pillow!? This fascinating spinal support system should be shown regular time in your week to not only relieve your back muscles from dominant function, but when regularly worked, contributes to a more defined waist shape, literally ‘a corset’.

Here are some great ways to strengthen and tone the ab and oblique muscles:

Abdominal curl: a) Lay on your back, knees bent, feet hip width, b) softly interlace hands like a hammock behind your head, keeping elbows wide, c) exhale curl your head, neck and then shoulders from the floor continually folding your rib cage down into your body, d) with an inhale slowly reverse down. It’s key  you don’t collapse your lower back into the mat, or tug the head chin collapsing onto the chest this is too far! Repeat 15 times.

Superman: a) On all 4’s, hands under shoulders, knees under hips slightly tuck the belly up and inwards towards the spine, b) imagining you had a glass of water sat on your lower back so not moving too quick ending in you leaning and extend one leg directly behind til straight and off the floor, c) extend the opposite arm directly in front as though going to shake a friends hand, d) slowly return both limbs to floor, repeat on other side. The part that counts is when the limbs are both extended so don’t rush, holding there for 5-10 seconds can make it harder and don’t forget the cup of water!

Kneeling side bend: a) kneel up thighs together, b) extend right hand out to the side and lean down on that palm, arm straight c) extend and hold left leg out creating straight line between left ankle, hip and shoulder, arm resting down against body, d) lower your right hip half way towards floor then pull back up to start position. It is not a big movement, continue for 12-15 reps.

If you would like more core ideas, advise on back pain or other help with exercise, at Hummingbird we do 1:1s, small group Pilates and yoga and physiotherapy. You can drop in for one class or commit to more! View our full list of options online:   www.hummingbirdpilates.co.uk, or email us at [email protected] or call us 01245 422556