{"id":16777,"date":"2023-07-20T16:51:38","date_gmt":"2023-07-20T16:51:38","guid":{"rendered":"https:\/\/www.oxygenmag.com\/?p=25393"},"modified":"2023-07-20T16:51:38","modified_gmt":"2023-07-20T16:51:38","slug":"2-simple-moves-to-build-core-strength","status":"publish","type":"post","link":"https:\/\/yogacourseware.com\/index.php\/2023\/07\/20\/2-simple-moves-to-build-core-strength\/","title":{"rendered":"2 Simple Moves to Build Core Strength"},"content":{"rendered":"
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If you\u2019re a fitness junkie (guilty!), you know how important it is to <\/span>build core strength<\/span>. While your regular workouts already <\/span>build core strength<\/span> on their own, adding extra core work to your routine can make a tremendous difference. <\/span>But what are the most effective moves for building functional strength in your core?<\/p>\n

Dr. Sara Solomon, BSc PT, DMD<\/span><\/a>, creator of Strength Academy, is an expert in building functional core strength that you can apply in a variety of exercise disciplines, including some very impressive pole-dancing routines. Rather than focusing on the aesthetics of the abs, Solomon takes a more anatomical approach to <\/span>building core strength. Notably,<\/span> developing the transversus abdominis (TVA)<\/a>. <\/span><\/p>\n

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\"Anatomical
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(Illustration: Sciepro\/Science Photo Library | Getty)<\/figcaption><\/figure>\n<\/figure>\n

\u201cThe TVA is a very important <\/span>deep core muscle<\/span><\/a> because it is your body\u2019s primary stabilizer,\u201d Solomon explains. \u201cHaving a strong TVA provides the foundation required to get stronger and more mobile.\u201d She says that focusing exclusively on your superficial rectus abdominis (aka your six-pack) with endless crunches can exacerbate existing weaknesses in your TVA. This can lead to issues including <\/span>lower-back pain, <\/span><\/a>tight hips, and diastasis recti<\/a>, a condition in which the rectus abdominal muscles separate. \u201cThat\u2019s why it\u2019s so important not to neglect your TVA,\u201d Solomon says.<\/span><\/p>\n

To <\/span>build core strength<\/span> and avoid these and other problems, Solomon recommends just two movements. As with any challenging new move, the mantra for both these exercises is practice, practice, practice. \u201cRemember, we all struggle when we first learn something,\u201d Solomon says. \u201cMake the effort to keep going. Keep giving it your all. The best way to succeed is to consistently show up. Enjoy the experience of figuring out your body.\u201d<\/span><\/p>\n

2 Simple Moves to Build Core Strength<\/h2>\n
\"Stomach
(Photo: GettyImages)<\/figcaption><\/figure>\n

1. Stomach Vacuum or Uddiyana Bandha<\/b><\/h3>\n

While some of you may be familiar with this as a <\/span>bodybuilder<\/span> exercise, the stomach vacuum, or Uddiyana Bandha<\/a>, is actually a classic yoga move and one of three bandha practices for strengthening and toning the abdominal muscles. It also can be used to practice meditative, controlled breathing<\/a> and to energize the body.<\/span><\/p>\n

\u201cIt feels like the contents of your abdomen are being gently tugged upward by suction,\u201d Solomon says.\u201cThis gets the diaphragm to move upward and out of the way.\u201d As she explains, this move helps you connect with your entire core: TVA, diaphragm, and pelvic floor. <\/span><\/p>\n

How to:<\/strong> Stand up straight with your arms overhead and take a deep breath in through your nose. Exhale as you fold forward and place your hands on your thighs. Be sure to exhale all the air out, even when you think you\u2019ve reached the end, by using your abs to push as much air out as you possibly can.   <\/span><\/p>\n

Next, fully relax your belly and engage your <\/span>pelvic floor<\/span><\/a>. This creates a lock. Make a swallowing action with your throat, and when you feel your throat muscles tighten, hold it. This creates the throat lock. Keeping your hands on your thighs, take a fake inhalation with your mouth closed and your throat still locked. Do this by rising up slightly while in the bent-over position. The pressure created by your diaphragm trying to draw air into the <\/span>lungs<\/span><\/a> causes your abdominal contents to be sucked in and upward. This should create a hollow cave or \u201cvacuum\u201d in your lower abdomen. <\/span><\/p>\n

Hold the vacuum here as long as you feel comfortable. Solomon recommends no longer than 10 seconds for beginners. At the end of the hold, gently release the suction and slowly inhale, standing back up. Take some slow, deep breaths. Solomon recommends 5 solid attempts on an <\/span>empty stomach<\/span> every morning. According to Solomon, it\u2019s best to hold off during menstruation. <\/span><\/p>\n

(Photo: Getty Images)<\/figcaption><\/figure>\n

2. L-Sit<\/b><\/h2>\n

According to Solomon, the L-sit is the ultimate test of core strength. It\u2019s a chance to see how your body is working in synergy and if the TVA is engaging correctly. \u201cThe L-sit, when performed in a way that gets the hips back behind the hands, will really target your TVA,\u201d Solomon says.
<\/span><\/p>\n

How to:<\/strong> Place your hands on either side of your hips and draw your hips slightly toward the wall behind you. (In yoga, this is Dandasana or Staff Pose<\/a>.) Press into your hands and lift your hips off the ground. Keeping your legs straight and your toes pointed away from you, engage your abs and attempt to lift your legs off the ground<\/span><\/p>\n

Solomon recommends using yoga blocks on the lowest level beneath your hands to add height, which will make it easier when you\u2019re starting out. \u201cDon\u2019t worry if you cannot lift your legs off the ground at the beginning,\u201d Solomon says. \u201cJust focus on pushing hard into the yoga blocks and getting the hips back.\u201d<\/span><\/p>\n

Breathe calmly through your nose to help you connect to your TVA. (Do not hold your breath!) Focus on finding a \u201chellish\u201d feeling in your TVA. Try to hold for 30 seconds or as long as you can. Repeat for five solid attempts. Do this exercise three to four times a week.<\/p>\n","protected":false},"excerpt":{"rendered":"

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And they’re based on yoga.<\/p>\n

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