You just have a weak core?

“I can’t do that, I have a weak core” is a very common thing to hear in the first few sessions with a new client. In fact I would imagine that every single person who has ever moved their body under the guidance of a trainer, instructor, P.T., Chiro, yogi, Pilate peep, etc. has probably been told they have a weak core at some point.  Unfortunately, it’s too common a phrase.

What if you didn’t though? (and trust me you don’t). If you walked into a gym and are standing up without assistance, then you don’t have a weak core. How do I know? Well if you didn’t then you would simply be a bag of bones on the floor. 

It is a term that I really hate. While it is only language, language is important. It can either empower and encourage or obstruct and constrain. If you believe you are weak you will be weak even if you're not. Just me though, your not.  

This is why at Hanuman Health Club we don’t describe core training with the words strong or weak. Instead we teach connection. It is very common that new members' movements will drastically improve with as little as one session. Why? Muscle size does not increase in such a short period of time, tendons and ligaments do not get instantly stronger. Instead what I imagine happens is that, neurally, clients learn how to feel and control their trunk musculature through increased mindfulness and connection. 

As an industry we must stop blaming client’s pain or movement issues on just having a weak core. Instead let’s start educating people how to reconnect with and feel their trunk musculature again.  

First and foremost, the ‘whats’ and the ‘why’s’.

What is the core?

This is a bit of a problem. There is no definitive answer, but certainly we know that it is a lot more than just the 6 pack muscles. The rectus abdominis are just one set of muscles that make up the entire trunk section of the body. 

For me I over simplify it, anything between the shoulders and above the glutes is what I would describe as the core. Pretty much we have all seen people without limbs but never without a trunk. I am no doctor but I am sure without a trunk you are not alive. So why not just hop aboard the simple train and classify the core in the same way. Your entire trunk. 

What does the core do?  

Biomechanically the core musculature of the trunk dictates the movement of the spine. Creating and controlling the flexion, extension and rotation of the spine. Even more than that it helps facilitate the coordination of movement from upper to lower body and right to left. 

Once more to over simplify your core is the physical initiator of all movement. Try scratching your nose without feeling the muscles around your ribs and shoulder blades. Won’t happen. Hi core.

How to improve the awareness of the trunk?

This is the key. When most people say they have a weak core really what they mean is that they are unaware of how to us it. Ever, been to a class and the instructor or teacher says ‘now brace your core’! Great advice, now what the hell does that actually mean?

Understanding where your body lies in space is key to being able to control your body as it moves through space. In particular the relationship between your ribs and pelvis. 

We usually start this process with a body scan. 

We then try to bring clients awareness to the control of their pelvis. 

How to improve the control of your core musculature?

Now that there is a base understanding of the connection between the pelvis and the ribs it’s time to learn some control over that.

First we will teach how to resist the desire to extend the spine while moving the limbs. It is easiest to start this on the floor on your back using an exercise called the deadbug. 

To get a real in depth understanding of this exercise follow this playlist.

Next up, try applying the same concept in a harder position. A quadruped or all 4’s position. We call this exercise the birddog. 

How to apply these concepts to real life movement and exercise: 

The idea of the deadbug, birddog and all of their progressions is to be able to help the client really feel movement and control coming from the center of their body. Now we want to take them out of that controlled setting and include movements that are a little more challenging. 

When we incorporate this we will often talk about a concept we like to call the zones.

• THE ZONES 

The concept of the zones of the body is incredibly unscientific, incredibly anecdotal and not anatomical in the slightest way but at Hanuman Health Club we have found it a brilliant way to help clients and coaches understand when they are truly in control of a movement. 

We are trying to cultivate a sense of where movement is coming from. 

Zone 1 is the trunk, the torso, the core whatever we want to call it. Marked  below Red marker. 

Zone 2 we are looking at upper portions of the limbs . Marked with green 

Zone 3, outer or lower limbs, neck and facial muscles, lower back, hip flexors . Marked with purple. 

As a rough and reductionist way of teaching, if you are feeling a movement more in zone 3 over zone 1 you are not being as controlled as possible and losing efficiency. 

If you can make slight adjustments to the movement, using some the cues from the deadbug and birddog, that can bring the sensation back into zone 1 then great keep going. If not, then take a break. Maybe find an easier movement or lower the weight until you are able to get through the movement feeling primarily zone 1. 

Try exercises like the crawl and x rolls to see how well you can coordinate and control movement through your trunk. 

Everything is connected:

If you made this far, well done. That’s a lot of info. Now here is the real kicker…these exercises are not mean to be done in isolation. They are meant to be done as a way of helping you feel how everything is connected. No movement relies on the contraction of just muscle in isolation. If you are not able to maintain the control of your midsection as you train then it is a tell tail sign that movement is not the one for you right now.

All focus on the center of your body and remember it’s all connected!