BenchFit Kegels : Core Activation

The term “the core” is frequently used now days, and it’s not just about tightening the abdominals during a workout! Medical researchers study muscle activation patterns during motions, and there is a basic trio of muscles that works together for optimum function to transmit force through the body.We develop our core muscles as babies with all the squirming and moving we do in preparation for walking.

The “core” includes the deep back (lumbar) , kegel (pelvic) muscles, and the deep abdominals. Knowing how to turn these muscles “on” and hold the stabilizing posture they promote is the subject of hours of Physical Therapy and Personal Training. Breath holding, overworking the abdominals in deep crunches, and lifting weights which cause posture to sway, all can counteract core training and force the body to use surface muscles that do not stabilize.

Here are some ABCs on Core Activation

Alignment: Sitting: Sit tall, posture erect, and take a relaxed breath deep into your abdomen. Your back can be positioned straight, or with a slight arch, whichever is comfortable for you.

Breathing: As you exhale, lightly tense your kegel muscles as if you are “stopping the flow” from your bladder, and also tense your deep abdominals by drawing your belly button (navel) into your spine as you exhale. It can be a lot to coordinate, and most people breath hold when it gets to the abdominals tensing. What’s the back doing during this exercise?If you maintain a tall, erect posture (no slouching !) your deep lumbar muscles are working to hold your spine in position.

Core Activation occurs when these three muscles brace and hold, and BenchFit teaches a light ball squeeze between the knees to help turn on the deep core muscles.The kegels are often the weakest link in the group, and require a concentration to recruit; the ball squeeze activates the inner thigh muscles which attatch adjacent to the kegels, and help the nerves fire to energize the kegels. Lifting, pushing, pulling, walking, and sports participation all require core bracing, and with training it can be learned and become automatic.

Diane Lee is a phenomenal Canadian Physical Therapist who has devoted her career to studying the core; for more detailed scientific information on the core, the pelvis, and the function of muscles during motion, visit http://dianelee.ca/articles/articles.

Does anyone have a core training experience to share? Women often need core training exercises more than men, due to looser pelvic ligaments, pregnancy, childbirth, and hormone changes, all of which can “turn off” the core.