Core Activation Beyond "Sucking Belly Button to Spine"

Core Myths Mini Series

PART ONE: The Problem with "Knitting the Ribs Together" in Core Workouts

PART TWO: The Problem with “Back Smashing” in Core Workouts

PART THREE: The Kegel Myth: What You Need to Know for a Healthy Pelvic Floor

PART FOUR: Core Activation Beyond "Sucking Belly Button to Spine"

When it comes to fitness and exercise, there's no shortage of advice and techniques. However, not all fitness cues are created equal, and some popular practices can do more harm than good. In this 4-part mini series on core myths, we're diving into four common misconceptions that can lead to injuries and dysfunction.

Today, we're taking a closer look at the myth of “sucking the belly button to the spine”, an all too common cue in the fitness world. This cue is often used with the intention of engaging your core muscles and promoting a strong, stable midsection. However, it's time to demystify this cue and explore a more effective approach to core activation.

Understanding the Core

First, we need to understand that your core isn't just one big muscle. It's a group of muscles, ligaments, and connective tissues that work together to support your spine and protect your organs. These core muscles come in two main types: ones you can control (voluntary) and ones that work on their own (involuntary).

Most of your core muscles, around 80%, are in the involuntary category. These muscles work through reflexes, which means they function automatically without you having to think about it. These involuntary muscles, like the diaphragm and pelvic floor, play a big role in keeping your core stable.

The Problem with "Sucking Belly Button to Spine"

The cue "suck your belly button to your spine" only targets the voluntary muscle fibers of your abdominal muscles. While it might make your core feel tighter, it leaves out the essential involuntary muscle fibers (and all the other core muscles!) that make up a big part of your core. This kind of limited approach to “core activation” can actually lead to core dysfunction and the myriad of symptoms it involves, such as: back pain, pelvic pain, pelvic floor dysfunction, diastasis, prolapse, hip pain, incontinence, constipation, bloating, postural dysfunction, menstrual irregularity and pain, breathing issues like asthma or labored breathing, sacroiliac joint dysfunction, distended waistline, IBS and digestive issues, endometriosis, fertility issues, sexual dysfunction, sciatica, disc herniation, and hemorrhoids.

I know what youre thinking- “Are you saying sucking my belly button to my spine all the time can actually lead to the symptoms you just listed?” Yes. Thats what I’m saying! I have seen it for decades in my patients- when they stop “sucking their belly button to their spine” and perform core activation as taught in The Core Recovery Method®, their core, spine and pelvic symptoms greatly improve. Sucking your belly button to your spine significantly limits your core’s mobility, strength and healing power.

Since our core muscles are primarily involuntary muscles that work together as a single unit, it’s always best to activate them through reflexes that target those involuntary muscle fibers and also trigger involuntary activation of all the other core muscles at the same time.

What are those reflexes? Spinal cord position and breathing. To build core strength in the right way, do this: elongate your waist and 360 breathe into your rib cage. This will trigger the reflexive activation of the involuntary muscle fibers so that your core can function as a coordinated unit to support your spine and organs and appropriately manage the pressure in your abdomen.

Effective Core Activation with Decompression Breathing

The breathing technique I teach my clients is called “decompression breathing”. Remember, breathing is the gateway to our involuntary nervous system, and it will either turn our core muscles ON or turn them OFF. So, how you breathe is of the utmost importance, especially during exercise! Here's a quick breakdown of decompression breathing:

Inhale:

• Breathe in through your nose.

• Direct your inhalation into the rib cage only, allowing a 360-degree expansion of the ribs.

• Avoid breathing into your belly; this ensures the pressure in your abdomen stays low.

Exhale:

• Exhale slowly and gently. This controlled exhalation contributes to effective pressure management.

• Focus on elongating your spine as you exhale, and maintaining length and space between your rib cage and pelvis.

• Keep your rib cage lifted and expanded even during the exhale phase.

Practicing decompression breathing achieves two main goals:

• Reflexive activation of your core muscles in a way that supports your organs and spine.

• Facilitation of proper pressure management in your abdomen.

When you activate your core like this, you're not only ensuring ALL of your core muscles involved, but you're also making sure they all work together as a team. This will allow your core muscles to effectively support your spine, protect your organs, and manage the pressure inside your abdomen.