Embarking on a journey to strengthen and engage your core is a pursuit that requires dedication, focus, and a bit (a lot) of self-awareness. I am sure there has been times where you have found yourselves wondering if you're truly activating those crucial core muscles during workouts. Well, fear not— we're delving into the art of it all, and hopefully you can takeaway some tips on how to improve your core engagement.
MIND - BODY CONNECTION
First and foremost, it's all about that mind-body connection and visualisation. I want you to picture your core as a corset, gently tightening around your midsection, supporting your spine, maintaining a stable base. This 'braced' position is important for proper execution of exercises for eg. planks, leg raises, and twists - all of them require conscious engagement of our abdominal muscles.
During these exercises, pay close attention to that sensation—a subtle tightening, a feeling of control in your abdomen and lower back. It's about finding the balance between activating the muscles without holding your breath. It's a dance between strength and fluidity, where your core becomes the center of your power and stability. I want you to practice these movements regularly, incorporating them into your fitness routine, this will gradually enhance your core engagement (practice makes perfect).
BREATH
The connection between breath and core engagement is a powerful duo. Understanding how to synchronise your breath while engaging your core is the key toward unlocking a more powerful and effective workout. I want you to consider your breath as your ally. As you prepare to perform movements like planks, squats, or crunches, take a moment to inhale deeply through your nose, allowing your abdomen to expand. Think about a lateral, "3D" breath expanding through your ribcage and diaphragm - this inhalation serves as a prelude to engaging your core.
As you exhale, gently contract your abdominal muscles. Feel the natural tightening we have been talking about - that corset sensation hugging your midsection. This contraction should be gradual, maintaining a controlled release of air through the mouth. Picture your breath fueling and energising your muscles, helping you sustain your form and power through the different exercises. Throughout the movement, maintain a steady flow of breath, syncing it with the rhythm of the exercise. Inhale during the easier or preparation phase, and exhale during the exertion or challenging phase.
Being more conscious of, and by practicing the blend of breath and core engagement not only intensifies your workout but also cultivates a deeper mind-body connection. Over time, this conscious integration of breath will become second nature, ultimately contributing to a stronger, more connected, and stable core.
I know that all sounds like a lot to think about, but I promise it gets easier.
Any questions, email me balancebybaylee@gmail.com