7 Aspects of TRUE Core Training
Proactive Core Health Mini Series
Part One: 7 Aspects of TRUE Core Training
Part Two: How to Breathe During Resistance Training
Part Three: How Breathing Gives You Abs
Part Four: Improving Pelvic Circulation and Lymph Flow
“Core Training” is a hot topic that is important for everyone to understand (whether or not you are experiencing problems), however, it is poorly understood! Many forms of “core training” can actually do more harm than good. So many well- intending people are doing typical “core exercises” thinking it will make them stronger, improve their performance, resolve pain and tone their belly, when really it is doing the opposite! I am passionate about this topic because there is so much mis-information out there about what is “good for your core”. So I’d like to clear up the confusion!
In this 4-part mini series, we'll explore the essential aspects of proactive core health, starting with the 7 aspects of TRUE core training that will prevent (instead of cause) core and pelvic dysfunction. Next, we’ll discuss how to breathe properly during resistance training so that your core and pelvic muscles properly support your organs and spine under load. Then, I’ll explain how proper breathing can actually give you toned abs. Finally, I’ll show you my favorite foam rolling exercises to improve pelvic circulation and lymph flow.
Whether you're an athlete striving for peak performance or a health-conscious individual aiming for an active and pain-free life, this series will equip you with the knowledge and insights you need to strengthen your core for true longevity.
What Truly Effective Core Training Looks Like
There are seven aspects of core training that are key to safely and effectively building true core strength, while preventing core and pelvic dysfunction. If your core training does not involve these 7 things, it could be causing more harm than good.
1. Breathing should be the foundation of your core training.
Your breathing is so much more than just air going in and out of the lungs. It's a vital part of organ function and circulation, as well as the foundation of truly effective core training! Breathing engages the involuntary nervous system, which plays a pivotal role in activating core muscles reflexively, and in a coordinated fashion. If your core training does not revolve around how your are breathing, then it’s not core training! True core training will use breath work to trigger reflexive core muscle activation in order to achieve all the things you are seeking to achieve when training the core: spinal stabilization, toning and slimming of the waist, and deep inner strength. Breath work as the foundation to core training will also improve whole body circulation and nerve conduction, digestion, and organ support. Want to learn how to use breath work to achieve truly effective core strengthening? Check out The Core Recovery Method®.
2. Organ position and pelvic health should be a priority in your core training.
True core training goes beyond the abdominal muscles. It encompasses the entire core unit, which is everything except your arms and legs! One of the main roles of your core muscles is to keep your organs in their ideal position for blood, lymph and nerve flow. When your organs are in their best position, the pelvic floor muscles also function at their best. Most typical “core training” methods pay no attention to organ position and the impact it has on pelvic floor function. Typical “core workouts” that involve sit ups, crunches, bicycles, leg lowering, or boat pose will lower the pelvic organs (reducing the blood, lymph and nerve flow they receive) and weaken the pelvic floor. The Core Recovery Method® is a core strengthening system that is centered around optimizing organ position and pelvic floor function through breathing and postural training. The special emphasis placed on maintaining optimal organ position in order to increase abdominal and pelvic blood, lymph, and nerve flow. This unique (and *very important*) focus is a game-changer for athletes and active individuals, as it contributes to improved digestion, metabolism, and hormonal regulation.
3. Your core training MUST involve the use of reflexes to trigger involuntary core muscle activation.
In order to be truly effective, core training must elicit sustained involuntary muscle activation throughout your entire core unit. This isn't about isolated crunches; it's about triggering reflexive activation of the deepest muscles that support your spine, pelvis, and organs. The core muscles are primarily involuntary muscles. The core musculature is comprised of 20% voluntary muscle fibers, and 80% involuntary muscle fibers. So doing voluntary exercises like crunches and kegels only activate 20% of your core muscle fibers…and in a non-functional way! Knowing that we don’t have voluntary control over 80% of the muscle fibers of the core, means it is vital for a “core workout” to be able to elicit involuntary reflexive activation of the core muscles. In order to get a complete core workout and recruit ALL of the muscle fibers of the core, reflexes MUST be elicited. The various breathing techniques inside The Core Recovery Method® elicit those reflexes.This comprehensive approach ensures that your core functions as a unified system, ready to support your organs and pelvic floor during your every move.
4. Core Training should be all about pressure reduction in the abdomen, pelvis and spine.
A key aspect of true core training is reducing intra-abdominal pressure (IAP). As humans who walk upright against gravity all day, we are constantly being presented with compression through the spine, increased pressure on the organs and load on the pelvic floor. Activities like coughing, laughing , sneezing, lifting, running, jumping, exercising, and sitting all increase the pressure in the abdomen and load us in a downward direction. When we reverse this pattern, and perform activities that reduce the pressure in the abdomen, lift the organs and unload the spine, everything starts to function and feel better. Reducing IAP through the various breathing techniques inside The Core Recovery Method® is extremely beneficial because it unloads the abdominal and pelvic cavities and allows them to decompress. If this pressure is not relieved, it can lead to additional problems, such as core muscle weakness, back pain, prolapse, bladder problems like incontinence, urgency and frequency, bowel problems like IBS and constipation, sexual dysfunction, and menstrual issues. By alleviating chronic pressure associated with sitting, pregnancy, and high-impact sports, you're creating a foundation of core strength and preventing future core dysfunction.
5. Ideal spinal alignment and posture should be a cornerstone to your core training.
Besides breathing, the position of your spinal cord is another reflex that elicits involuntary core muscle activation. Ability to achieve ideal spinal alignment in various postures is key to core health. Ideal spinal alignment also leads to optimal organ position and pelvic floor function. So the combo of breathing and postural training is what good core training is all about! Our bodies will form to the shape we put them in most of the time. Simply being mindful of your body shape and ensuring that your spine is in its ideal position can prevent core dysfunction and enhance overall core tone, and strength.
6. Your core training should improve your stress tolerance.
We all hold stress primarily in the muscles, organs and tissues of our core. This stress manifests as tension and restriction in the organs and muscles of the core, and reduced blood, lymph and nerve flow. Having a consistent way to release this tension and congestion in the core (and also increase your tolerance to stress) will improve core function significantly. Breathing is the ideal way to work on stress tolerance and exposure to stress in a safe and controlled environment. Different breathing techniques can be used to stimulate the different sides of the nervous system. When the sympathetic and parasympathetic nervous system are rhythmically engaged, a calming effect occurs and core tension releases. Since breathing is essential to core training, a huge bonus of that is nervous system regulation. The Core Recovery Method® incorporates a rhythm that cycles between both sides of the nervous system. This balance ensures that there is harmony in your core that promotes efficient movement.
7. Core training needs to strengthen the core Fascia, and not weaken it.
Since the core is actually more fascia than it is muscle, making sure your core training strengthens (and does not weaken) the abdominal, pelvic and spinal fascia. When the pressure in the abdomen is reduced, the fascia of the core is unloaded, drawn and held in, and strengthened. When the pressure in the abdomen is repetitively increased, the core fascia is loaded, pushed outward and downward, and weakened. If your core muscles are dysfunctional, exercises that increase the pressure in the abdomen (like running, jumping, sit ups, crunches) put you at a higher risk for core, spine and pelvic floor injury. The fascial planes in your body contribute to core stability and overall whole body strength. The postures and poses used in The Core Recovery Method® create a stretching of all the fascial planes in the body - from head to toe. All of these fascial planes in the arms, hands, legs and feet join and meet in the center of the body; the core - the spine, abdomen and pelvis. When these fascial places are stretched in their entirety, a drawing inward of their midpoint occurs. This approach not only enhances performance but also offers aesthetic benefits by reducing waist circumference.
For athletes, these principles of effective core training pave the way for a remarkable transformation in physical performance (and a nice bonus is appearance as well.)
When your core training incorporates theses 7 aspects, you are building strength and ensuring that your core muscles work seamlessly to provide the necessary support, stability, and resilience for all of your activities. And, perhaps most importantly, the integration of breathwork and posture, two pivotal aspects of true core training, effectively prevent injury and all types of core and pelvic dysfunction. Adopting this method of true core training supports your health and well-being over time. For athletes and those who prioritize their well-being and strive for an active, pain-free life, embracing the principles of true core training through The Core Recovery Method® offers a transformative journey.
Incorporating The Core Recovery Method® into your routine means embracing a comprehensive approach that optimizes your core from every angle.
The Core Recovery Method® Online Program is a revolutionary approach to core training that encompasses seven key aspects for preventing core and pelvic dysfunction. Whether you're an athlete aiming for peak performance or a health-conscious individual striving for an active and pain-free life, these principles will transform your core strength and overall well-being. Say goodbye to endless crunches (that cause more harm than good) and hello to deep, functional strength that supports you in every aspect of life. Your body will thank you for it, and your future self will celebrate the decision to prioritize your core health today!
