How many times have you heard “Pull your belly button to your spine” in regards to posture, working out etc.? So you get the visual, but is that REALLY what you want to be doing? Simply pulling your belly button to your spine, really does nothing unless you’re talking in terms of vacuums (different post). The real magic happens when you CONNECT YOUR BREATH TO YOUR MOVEMENT.

*The main job of the core is to STABILIZE & TRANSFER ENERGY.*

So what are we looking at? The first slide shows the complexity that is our CORE. Surprise, it’s not just that fancy 6 pack muscle everyone is striving for. In fact, having a visible 6 pack really means nothing more than you have a developed rectus abdominis and a low enough body fat percentage to see it. You may even have terrible core stability and the inability to activate during lifts. Don’t let the visual fool you.

Your breath helps you activate and control your core stabilizers.

A true diaphragmatic inhale will create expansion 360 degrees around your abdomen with VERY LITTLE MOVEMENT IN THE CHEST.

As you exhale if you place your tongue against your teeth making a “ttttsssss” sound which doesn’t allow the air to escape all at once, you automatically feel your abdomen tighten up to try and force that air out.

Congratulations, you’ve activated your TVA or your Transverse Abdominis (along with a lot of other muscles).

This is usually referred to as the “corset” of the core because it wraps around the sides.

The pelvic floor will be lifting and helping stabilize from the bottom, but actively think about engaging (think stopping yourself from peeing) as you exhale – this is especially important if you’re pregnant or postpartum.

Now, force all the air out as hard as you can – every last wisp.

Feel that? Your stomach should also have pulled itself in toward the spine and should look much smaller than when you took your breath.

Yep, its working.