We all would like to tighten our "core muscles," known as our lauded "six-pack." But we must not forget about the diaphragm.
The diaphragm's two main functions involve breathing and biomechanics. It is one of the most important muscles for maintaining intra-abdominal pressure. An inability to regulate intra-abdominal pressure may result in poor motor control and lack of spinal stability. When the diaphragm is not properly engaged, other muscles must compensate -- increasing the risk of injury (back aches, knee pain, shoulder pain).
A proper core-training program involves maintaining a neutral spine while breathing and moving the extremities -- most importantly while exercising!
Now, let us add in breath. Learning proper breathing is the first step toward getting a stronger core.
The following exercises can be done in sequence as part of a warm-up:
Breath Awareness
Lie flat on your back, knees bent, feet on floor. Put one hand on your chest and the other on your belly, below the ribs. Take a deep breath so the hand on your belly rises while the hand on your chest stays stable. Inhale for 3 to 4 seconds and exhale for 6 to 8 seconds. Feel the lower ribs expand -- this is the diaphragm contracting. Practice until the breath flows smoothly in and out.
Abdominal Brace
Inhale as in the first exercise. As you exhale, bring the lower ribs in a little and brace the core. Hold the contraction as you inhale and exhale. The inhalation will be limited -- that is normal. The goal is to get used to breathing without losing intra-abdominal pressure.
Modified Dead Bug
From the same position, lift both feet off the floor, thighs at 90 degrees to hips, knees bent. Slide your hands into the small of your back. Repeat the abdominal brace. As you exhale, touch one foot to the ground. Inhale, bringing the foot back. Alternate legs, left to right, while maintaining uniform pressure on the hands.
Try adding this sequence to the beginning of your next workout! -- Sara