Use your core! But...what does that mean?

Collectively I think we can all agree that the core is important for exercise and sports performance. But...what is the core? How do we use it? How do we train it? 

The best explanation that I have heard comes from the Dynamic Neuromuscular Stabilization (DNS) train of thought. The focus is entirely on a term called Intra-Abdominal Pressure (IAP). 

Imagine this hypothetical scenario, you are approached by a friend that playfully tries to punch you in the abdomen...what do you do? I might first find a new friend! From a physiological prospective, you create pressure in your abdominal cavity to oppose the anticipated force of your friend's punch. By doing so, you have activated the core. 

The body activates the core by opposing the diaphragm and pelvic floor to create 360 degrees of pressure in the abdominal cavity. I will discuss later the importance of core stability and the byproduct of the lack of stability. 

Below is a handout directly from the DNS theory which shows ideal vs. poor core activation. The arrows are at first misleading in the top left photo as they lead me to think that you are supposed to squeeze in, WHICH YOU SHOULD NOT. The key is pushing out...think fighting pressure with pressure. The most important aspect to understand is the bottom left picture that shows that pushing down of the diaphragm (top) and pelvic floor (bottom) to create the pressure. 

The information so far has been a background to core stability and what it is. However, the important thing for athletes to understand is the how...and when. My thought process is to train the core in any and every moment that you can so that in competition your body utilizes the strength and coordination developed to allow for better movement and performance. 

I believe that you can either consciously create IAP during your exercises, or place your body in a position to evoke IAP.

In the first example, as you approach an exercise or movement, engage your core by thinking about pushing out in a 360 cylinder to create that stability. If you struggle to actively do this, dead bugs are my favorite exercise to help teach core activation. 

In the second example, you can manipulate the positioning of exercises to force core engagement. For example, if you are doing a cable row, try balancing on 1 foot or go into a split squat. Both disrupt balance which is maintained with core activation. The important thing to consider is that if the exercise is too hard, the body will compensate and most likely not use the core correctly. 

I cannot overstate the importance of the core. However, it is poorly trained and poorly understood and in a lot of cases, compensations occur in the body to make up for deficiencies leading to poor performance and health concerns. There is a lot more to cover regarding the core but for now, think...fight pressure with pressure.

That's all for now...from the training room