Know Your Core

by Molly Rausch Certified Personal Trainer and Athletic Trainer

Hello everyone and welcome! This week’s “Fitness Tip of the Week” is all about your core! Your core is your number one supporter when it comes to everything you do, literally! Whether you are loading up the squat rack, running on the treadmill, or sitting at your desk, your core is supporting you to keep you upright and protect you. Without the core and proper engagement, injuries are very likely to occur.

What is your core?

The core is so much more than your abs. Think of your core as a protective box around your torso. The top of the box is your diaphragm. You never want to hold your breath while exercising. Practicing the timing of when you breath is critical. A tip to get in a good rhyme is exhale when you contraction a muscle and inhale while it’s being lengthened.

The sides of the box are made of your abdominal and back muscles. This part of your core is most commonly referred to when instructions on proper lifting or exercise positions are given. 

And finally, we don’t want to forget about the bottom of the box. This is your pelvic floor. Engaging this apart of your core helps close out the box and support everything on the inside while you exercise.

Tips for activating my core

Whether you hear the words bracing, engaging, or activating, they are all referring to the same action of using your core to help support and protect you as you exercise. Here are some tips on activating your core:

1. Start by laying on your back with your knees bent and feet on the floor (like the picture on the top of the page).
2. Place both hands a couple inches away and on either side of your belly button.
3. Draw your belly button toward your spine (you should feel the ab muscles under your hands contract). Tilt your pelvis so your low back is pressed against the floor. And finally, do a kegel!