Exercise for Building Core Strength

Tuesday, December 3, 2019 | 1:40 am

Core strength is very important in maintaining a healthy, injury-free lifestyle especially if you take part in exercise programs or sports that will tax your body. This includes practitioners of yoga, who should have a high core strength to help prevent injuries that might occur while practicing this discipline.

Viviana Valladares at Indigo Yoga tells us that core strength is important for maintaining a healthy, injury-free life and building true core strength in your transverse abdominals (the deep core muscles) can be a little tricky. A lot of core workouts will focus on the rectus abdominis, which looks pretty good when they are in shape, but won’t help you prevent throwing your back out like the deep core muscles will when they are strong.

The simple act of breathing will help you engage and strengthen these critical core muscles because an anatomical reality is when you breathe in and out it expands your belly. The movement also moves deep core muscles and this is how you will know which muscles you will need to concentrate on to build deep core strength.

Here is an exercise to get you started. Lie on your back, with your legs bent and as you breathe in, notice how your lower back lifts gently off the floor. When you breathe out, gently flatten that lower back against the floor. As you do, pull your belly button down towards your body, while, at the same time, engaging your pelvic floor by drawing your skin above the pubic bone upwards. This is very similar to the mula bandha, or the “root lock” that you will have learned from the yogis at Indigo Yoga while training in this discipline.

This is a subtle feeling and you will have to do this a few times to get a handle on it. For your first time, you should try it about ten times, going slowly. Practice makes perfect and soon you will be able to press your lower back into the floor.

Talk to Viviana and her team at Indigo Yoga for more exercises that you can incorporate into your workouts to help build your core. Be careful if you are recovering from a lower back injury as some of these exercises may not be appropriate for you. If you have back problems, please consult your doctor first before working on your core.

Indigo Yoga is located at 1968 Lake Ave., Unit 103, in Pasadena. For more information, call (626) 223-2045 or visit indigoyogahouse.com.







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