By: Kelly Peterson PT, DPT & Gina Conley, MS, CD(DONA), MamasteFit
It’s not about what CORE exercises you do but HOW you do them that matters. You need PROXIMAL stability for DISTAL mobility when it comes to CORE STABILITY. This means that your CORE muscles should activate from the point of attachment or close to your center (proximal) to the outer portion or furthest from the point of attachment (distal) patterning.
What causes the core muscles to activate proximal to distal?
PNF! Proprioceptive Neuromuscular Facilitation (PNF) according to Kabat and Knott, “in an efficient state the trunk provides appropriate proximal stability or controlled mobility to support optimal task or postural performance.” This means you understand where you are in space and how to move to achieve what you want to achieve, aka body awareness.
It’s important to utilize PNF techniques and exercises to help facilitate CORE activation! Find a PHYSICAL THERAPIST near you to evaluate your CORE!
Remember, having a strong core is not about doing a 150 sit ups (that hurts my neck and back thinking about it!) It’s about activating the right CORE muscles at the right time specifically the transverse abdominis (TA, or the corset abs)! The MAIN CORE MUSCLES include pelvic floor muscles, transverses abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae and diaphragm! It’s more than just your six pack muscles!
How can we approach activating our core??
First, we can focus on diaphragmatic breathing as a way to coordinate our core with movement. When we turn the core on, we want to think exhaling up and in. Inhales are down and out, expanding and lengthening the abdominal muscles, diaphragm, and pelvic floor. And then as a recoil, during our exhales, our muscles activate and lift up and in.
Next, we want to sync our breath with our movement. Generally, if we match what is happening in our muscles (eccentric or lengthening vs concentric or shortening) to our breath (inhale vs exhales), then we can generate more stabilization and power in our movement.
Inhales = lengthening or eccentric movements; lowering in the squat, lowering in the deadlift; the part of the movement you move WITH gravity or resistance.
Exhales = shortening or concentric movements; lifting up out of the squat, lifting the bar in a deadlift; the part of the movement you move AGAINST gravity or resistance. This is usually the harder portion of the movement that requires the EFFORT.
It’s important to note that our pelvic floor is a part of our core! When we activate the transverse abdominis, your pelvic floor should lift too!
Why? The TA muscle attaches to pelvic floor! It helps lift the clitoral hood to exposure the CLITORIS!
Then, we can use various cues to help us bring more awareness to our core to help increase the activation and engagement during movement.
What are some cues that could help with core activation??
Which cue to use will depend on what clicks for you in your head! Some cues will just make sense right away, and others will take a few tries or just not make sense. Pick the one that makes the most sense for YOU. These all would happen during your exhale
Bring the hip bones together: TA Activation
Pull the ribs and pelvis towards one another
Zip up the center of the abs from the pubic bone upwards.
Squeeze the butthole + Lift Blueberry with Vagina (pelvic floor activation)
SHHHH during exhales
What are some clues that you are NOT activating your core correctly??
If you are trying to perform a Transverse Abdominis (TA) Hold as shown in video and your chest drops or neck extends/flexes then you are NOT properly performing the exercise and most likely don’t turn on your CORE quickly or efficiently while bending forward, lifting your kids, reaching overhead, or rolling on your side in bed.
The video is demonstrating a TA hold. Remember these other muscles above are important but during a TA hold you only want that muscle to activate. That’s why it’s a small motion. If you notice the “V lines” during my oblique cheat it’s because I have a tendency to overuse them during core exercises. This is when the six pack abs are over-dominate and take over the movement!
Why? My TA is weaker!
Key Takeaways
The important take away is to make sure you perform CORE exercises safely and correctly! I see these mistakes all the time in the clinic. Don’t forget to exhale when you exert! Make Shhhhhh sound to help activate the TA. Don’t tense neck muscles! Don’t hold your breath! Don’t feel back pain! Always have fun!!
Dr. Kelly Peterson, Doctor of Physical Therapy specializes in pelvic, visceral, and orthopedic Physical Therapy (PT). She currently practices at an outpatient clinic in Huntington Beach, California and has her own business providing online services, Telehealth, and in-person treatments as the “The Belly Whisperer” in Orange County, California.
Her mission as a pelvic, visceral, and orthopedic Physical Therapist is to help educate people about their body (especially the intimate parts!) and provide a safe environment to discuss and treat abdominopelvic issues at all ages. She provides resources and educational information on her Instagram account @the.belly.whisperer to help people manage belly and pelvic pain for improved pregnancy, post-operative recovery, gut health, postpartum recovery, pelvic health, and sex life.
She provides an outlet for people to seek medical treatment and advise on issues that often go undiagnosed or may not be effectively treated with current, widely practiced management strategies. She is committed to helping people find online support and providing a network with other health care professionals to create a multidisciplinary plan of care for your body. Everyone deserves to understand and develop control over their body through physical therapy.
Services & Programs
Schedule an in-person or online appointment with Dr. Peterson directly at bellywhispereroc@gmail.com OR click SCHEDULE APPOINTMENT at https://the-belly-whisperer.teachable.com/ for more details and access to her online appointment calendar! Feel free to email her any questions regarding services or programs. Let’s talk tummy!