As we move through October, one of our challenges at Yoga on the Edge is to build up our core strength!
Why is core strength so important?
A strong core is essential for our longevity and movement. No matter what we do during the day – whether we’re desk-bound, driving a car, up on our feet, working out or chasing around little ones, we can all benefit from a strong core.
The biggest misunderstanding for many people, is what the core really is, and how to use it. Many of the conventional movements and exercises often only use a little bit of the core, and often use other big muscle groups – like hip flexors – to create the movement.
The core is so much more than your abs. That’s the top layer of muscle, close to the surface, and where we might look to build tone and strength. But, it’s a complex and far-reaching group of muscles that help support the trunk of the body, and impacts all that you do, movement-wise. It helps to start thinking of your ‘core’ as more of a corset that wraps around your stomach and back. It can also utilise the glutes, the pelvic floor and diaphragm muscles, (in yoga asana we also utilise the bandhas), to integrate into your core work.
Personal trainer and core connoisseur Heidi Cowan says, “Our core is made up of six main muscles which are within our lumbar pelvic area, from the ribs downwards to the pelvis, and can otherwise be known as our Powerhouse.
The Transverse abdominis (deepest layer), diaphragm, rotatores, multifidus, quadratus lumborum and the pelvic floor. It is the centre of the body, which when strengthened, acts like a corset and creates the foundation for all movement.”
The transverse abdominis is the deepest layer of the abdominal wall.
The diaphragm is a thin sheet attached to the ribcage.
The multifidus are short bunches of muscles that attach on to the spine forming part of the deep intrinsic layer of back muscles, along with the rotatores that are nestled beneath them.
The quadratus lumborum is deeper still and works to stabilise the spine and pelvis.
The pelvic floor is like a sling of muscle that supports the body as well as core function.
Hardcore?
With this level of complexity and degree of muscular involvement, its easy to see why so many people simply aren’t aware of their core muscles, and what is needed to correctly move in extension, flexion, twisting and lateral movement.
Heidi says, “Strong core muscles make it easier to do many activities and are essential for our daily living. When our core muscles are strong, it’s easier to swing a golf club, pick up heavy shopping, put the baby in the car seat, help with Parkrun, improve all your yoga and generally stay feeling younger and stronger.
Strong core muscles will reduce fatigue, allow endurance and help to prevent injuries. Having everything connected will give us the ability to move with strength, stability and dynamic energy.”
The Challenge…
Whatever your level of fitness, you can benefit from strengthening your core. A strong core can reduce injury, back pain, and fatigue. It can improve your posture, balance and ease of movement through your day-to-day activities.
Our October Challenge at Yoga on the Edge is starting a core revolution! Spread over the whole month of October, Heidi’s classes will provide a full bodyweight workout concentrating on strength to achieve the objective of a well developed core.
These classes will leave you feeling stronger, ready to integrate that strength into your yoga at every stage, but especially if you aim to add transitions and arm balances into your asana practice.
Join Heidi every Thursday throughout October at 10:45 – book here!
