Core Stability

Some basics

Core-stability training begins with learning to co-contract the Transverse [TA] and Multifidus [MF] muscles effectively. These are classed as the corset of the lumbar region (or inner abs). To perform the TA and MF co-contraction you must perform the 'abdominal hollowing' technique with the spine in the neutral position.

To do this, follow the guidelines below.

• Start by lying on your back with knees bent.
• Your lumbar spine should be neither arched up, nor flattened against the floor, but aligned normally with a small gap between the floor and your back. This is the 'neutral' lumbar position you should learn to achieve.
• Breathe in deeply and relax all your stomach muscles. Breathe out and, as you do so, draw your belly button back towards the floor. Many instructors describes this as 'zipping up', imagine you are fastening up a tight pair of jeans. However, try to avoid raising the rib-cage; movements should only be from the abdominal region.
• Try to control the bladder as if you are in urgent need of the toilet and at the same time gently squeeze your back passage.

Hold the contraction for 10 seconds and stay relaxed, allowing yourself to breathe in and out as you hold the tension in your lower stomach area. Remember not to initiate a forceful contraction of the abdominal region. See the Pilates section.

The don'ts

Do not let the whole stomach tense up or your upper abdominals bulge outwards, as this means you have cheated by using the large abdominus muscle [the six-pack] instead of TA.

Do not brace your TA muscle too hard; just a gentle contraction is enough. Avoid tilting your pelvis or flattening your back, as this means you have lost the neutral position you are trying to learn to stabilize.

Do not hold your breath, as this means you are not relaxed. You must learn to breathe normally and maintain the co-contraction of TA and MF.