Have you heard the big buzz word “Core Strength?” It’s been a hot topic in the fitness and yoga industry for a few years now. But what is it really? Core strength is where your abdominal muscles are strong enough to support your back and protect your organs. There are 4 main muscles involved to do this; the rectus abdominis, external obliques, internal obliques and your transverses abdominis. The deepest muscle closest to you organs that usually only gets stimulated when you laugh or cough. Having a strong core can reduce back pain, shape up your mid-section and protect and stimulate your organs. So how do we get to them and strengthen them? Well if sit-ups was your first answer you’re ready for a new outlook on the core. The exercise you will learn this week is called All Fours and it’s great to strengthen the core, the lower back, increase arm strength and build bone density. Come to the floor on your hands and knees. Making sure your hands are directly under your shoulders and your knees are under your hips. You may want to do this on carpet or an exercise mat if your knees are sensitive. Now keep your gaze just slightly above your hands on the floor, try not to drop your head or look forward. This pose in and of itself can be very challenging to hold so do your best and keep breathing. To protect your back for this next part breath in deeply and then as you exhale pull your belly up towards your spine as if you are hugging your spine or tightening a corset. Then try to keep your abdominals engaged and breathe in again redirecting your inhale to the back ribs. On your next exhale hug your abdominals with your abs once again and then extend your right arm forward and your left leg back. You may wobble a little bit so try to stabilize using your core muscles. Hold this for 5 full breaths. This should not bother your low back and if it does you need to pull your abs in more or lower your back leg slightly. Then repeat on the other side. Do this at least 3 times on each side. When you are finished lower your hips back toward your heels as best you can and stretch your lower back in child’s pose. You will find that by repeat this and all the other stretches we’ve learn at least 3 times a week that you will feel better and stronger in no time. Let me know how it goes. Live Simply and Wisely,
Justine
www.fulleryoga.com
