Core + Pelvic Floor - Moving Like A Mother

The “Pop Can” Core (understanding core function)

Posted on October 5, 2020May 16, 2023 by Monica

The core is arguably the most important part of our body. It plays such a huge role in our bodies function that when it is working improperly small movements can be difficult and painful. But how do you know if your core is functioning properly? The core is fairly complex and for those who haven’t spent endless hours studying the musculoskeletal system and knowing where over 600 muscles attach and how they contract (thanks PT school) it can be difficult to imagine how the core works.

The “pop can” core analogy

Luckily, there is a common analogy that can make the core a little more easier to understand. The “Pop Can” analogy is a great way to picture and imagine how all the muscles of your core need to work together properly.

And by all means, if you are offended by the the word “pop” you can call it the “Soda Can” analogy. Calm down Californians. And personally, I’m more of a seltzer water kinda gal, hence my “pop can” images. But I digress.

Incontinence, back pain, and even breathing problems can be due to a poor functioning core. So lets dive into the pop can analogy and learn how all the parts need to work together.

The components of the “pop can” core

So we all can picture a pop can right? A perfectly pressurized cylinder with an aligned top and bottom that run perpendicular to each other. A pop can is incredibly stable due to it’s perfect cylindrical shape. And our core is also very strong and stable when it’s in good alignment and functioning properly. So what makes up our “pop can” core.

The Top: The top of the pop can is our diaphragm. This is a muscle that contracts and relaxes rhythmically as we breath.

The Bottom: The bottom is our pelvic floor. The pelvic floor is a “sling” or “hammock” of muscles that holds our bladder and rectum.

The Sides: The sides of the “pop can” are composed of the abdominal muscles and the back muscles. The transverse abdominis muscle is one of the important core muscles that make up the sides of “can”. You can read more about the importance of this muscle and exercises to appropriately activate it in some of my older posts.

What happens when the pop can doesn’t work?

Muscle Pain: So, just like a pop can the top, bottom, and sides of the core all need to be strong and intact to maintain pressure and a nice cylindrical form. But when one part of the “can” is not being activated properly (such as the abdominals) another portion will take on too much of the work. This can lead to problems. Repeatedly using the wrong muscles, such as our low back muscles, can lead to pain and stiffness.

Alignment Issues: Another common problem that can cause difficulty with core muscle function is poor alignment. The top and and the bottom of the “can” need to be parallel and in neutral alignment for proper muscle activation and stability. Things like improper posture, and poor pelvic alignment can make it difficult to activate the spinal stabilizers and maintain proper core pressure.

Low Pressure: Speaking of pressure, this is the third way core stability, incontinence, and back pain can be related to the “pop can” core. A closed pop can with good internal pressure is very hard to crush. So our trunk (or “pop can” core) needs to be strong and appropriately pressurized to keep strength and stability in our body. For example if the bottom (the pelvic floor) is weak it will make maintaining core stability difficult.

Excessive Pressure: Similarly, when excessive pressure is placed on the “pop can” (such as during pregnancy) this can also cause problems. Just like when a pop can bursts in the freezer an over pressurized core can cause one area to become weakened causing issues such as incontinence, back pain, or difficulty breathing.

What’s next?

Hopefully, this pop can analogy can be helpful in understanding how core function relates to things like back pain and incontinence. A strong and stable core is crucial for all movement. So when addressing body problems we like to start from the core and work our way outwards. If you are looking to start strengthening your core I’d recommend starting with your transverse abdominis muscle. Or check out more effective core strengthening exercises on some of my older posts. And coming up I’ll be talking about the bottom of the pop can…the pelvic floor! So be sure to subscribe to the blog and check back in the coming weeks.

–Monica

5 core exercises for a better belly (without a single crunch)

Posted on September 23, 2020September 23, 2020 by Monica

Why is it that when we think about core exercises a sit-up or crunch is the first thing that comes to mind? Maybe because they are the most common? I’m not sure. But a crunch is definitely NOT the most effective core exercise. As you have seen in my other posts about getting rid of the mommy pooch, stabilizing your pelvis, and the importance of the TA muscle there are manyyyyy other better and more effective core exercises out there. Doing crunches is a great way to fatigue your rectus abdominis muscle or “6 pack” muscles and make you feel like you’re just burning belly fat. However, for a better looking belly you are much better off trying out these 5 core stabilizing exercises. And guess what? There ain’t a single crunch.

5 no-equipment, at home core exercises

Exercise #1: Dead Bugs

Lie on your back. Contract and brace your abdominal muscles. Lift your legs to a 90 degree position and raise your arms overhead. Slowly extend one arm back while straightening your opposite leg just above the floor. Return to starting position and repeat on the opposite side. Perform slowly and with control while keeping your core engaged. (Say hi to Artie…my cat)

Perform for 5-10 reps each side.

Exercise #2: Plank

Assume a position on toes and elbows with shoulders, back and buttocks in a straight line. Activate your deep core muscles by pulling your belly button in towards your spine. Avoid letting your low back sway down or hiking hips up.

Hold for 30-60 seconds.

Exercise #3: Elbow to Knee

Start in a hands and knees position. Extend one arm and the opposite leg to hip level. Bring that elbow towards the extended knee so they meet near your belly button.

Repeat 10 reps on each side

Exercise #4: Leg Lifts

Start by laying flat on your back. Place your hands under your hips or buttocks. Raise your head and shoulders up off support surface. Brace your core. Slowly raise your legs together upwards and then lower so they are hovering just over the floor.

Repeat 10 reps

Exercise #5: Bear Crawl Step Ups

Start in a hands and knees position. Raise your knees up off the ground so they are hovering parallel to the support surface. Slowly step each leg back to assume a plank position. Step feet back to return knees to just under hips without letting your knees touch the floor. Keep your core tight and braced throughout the exercise.

Repeat for 16-20 reps total.

Repeat these exercises for 3 – 4 sets. Ensure that your core is tight and braced throughout each exercise. For tips to ensure that you are appropriately bracing your deep core muscles check out how to activate your transverse abdominis muscle.

What’s next for core?

If you’re looking to improve your posture, decrease back pain, improve your athletic performance or just your overall physical well-being you need to start with the core. And yup…you can bet your bottom dollar I’ll be talking more about core in future posts. Luckily I’ve got loads more great core exercises up my sleeve. My recommendation would be to start with basic abdominal bracing exercises, progress to the exercises in this post, and then be sure to subscribe to the blog for future higher level core exercises.

Happy strengthening!

–Monica

4 signs your core is crap (common signs of core weakness)

Posted on September 18, 2020September 18, 2020 by Monica

I know, I know. I never stop talking about the dang core. Well, sorry not sorry. Our core is truly the foundation of our movements and aids in our everyday function. Breathing, posture, squatting, lifting, walking, swimming, standing, sitting, swallowing, talking, and even using the bathroom are all dependent on our core strength and function. Without a strong core other problems are bound to arise. So do you know if you have a strong core? Unfortunately, many women believe their core is fine because they have active lives running around with their kids or exercising. But the sad truth is many women actually have poor functioning or weak cores, especially after pregnancy. Check out these common signs of core weakness.

Sign #1: You have a hard time maintaining good posture

Do you find yourself having a hard time standing up straight or sitting with an erect spine? Our core muscles are responsible for holding us upright. Good posture starts at the core. Things like neck, shoulder, and back pain can be associated with poor posture and weak core muscles.

Sign #2: You have low back pain

The core muscles are what support our spines. The transverse abdominis muscle in particular needs to be appropriately activated with all our daily movements. If our core muscles are not working we tend to use our low back muscles that are less suitable for bending, lifting, squatting, etc. This leads to overuse injuries, low back muscle aches, pains, and strains. Low back pain is a very common sign of core weakness.

Sign #3: You have a stubborn mommy pooch

When we are pregnant our uterus and stomachs grow as the baby grows. This means the core muscles also grow and stretch. This stretching places extra strain on the linea alba which is the tissue that runs down the middle of your 6 pack abs (also known as your rectus abdominis) This can lead to a separation of your abdominal muscles known as a diastasis recti. An untreated separation of the abdominals is a big contributor to the dreaded mommy pooch and a sign of core weakness and dysfunction. You can learn how a diastisis is assessed in my post all about the mommy pooch. Unfortunately, it is possible for women to have a diastasis even years after having their last baby.

Sign #4: You have incontinence

Peeing when you cough, sneeze, run, jump, after child birth is common. But I can not stress this enough…it is not normal. Having incontinence after childbirth is a big sign that you are suffering from core weakness and core dysfunction. I don’t want to dive too deep into this topic today but the abdominal (core) muscles aid in our proper elimination function. A diastisis recti can be a big contributor to incontinence. More on all of this at a later date.

What’s next?

If one or more of these sound familiar, it may be a sign that your core is weak. Every single person could benefit from a strong and stable core. But it is important that you are doing the right exercises to strengthen your core. Crunches and sit ups are not the answer. To ensure proper core function and activation check out my post about the importance of the transverse abdominis muscle. And check back next week for 5 great core exercises that don’t involve a single crunch. I want you to adore your core.

–Monica

The TA Muscle (The #1 muscle for a tighter tummy & better body)

Posted on September 14, 2020February 18, 2021 by Monica

Do you want washboard abs? Or maybe you want to get rid of your mommy pooch; stand up straighter; or have less low back pain? If you’ve been following along you should know that having a strong and stable core is crucial. But doing 1 million crunches or oblique twists is not going to get you that desirable mid-section. Did you know our core muscles are in layers? And in the deepest layer near the spine lies arguably the most important, yet often neglected core muscle, the transverse abdomonis. So why is the transverse abdmoinis so important for a better body and tighter tummy?

What is the transverse abdominis?

When we think of our abdominals most people immediately think of the 6 pack abs. The “6 pack” is your rectus abdominis and lies most superficially (on top). The rectus abdominis muscle’s main purpose is to flex your spine. Below the rectus are the obliques which are on the sides of your spine and help flex, rotate, and side bend your body. Finally, lying closest to the spine is the transverse abdominis, or the TA. This muscle wraps around the front of your body and the muscle fibers run perpendicular to the spine. The TA can be thought of as the “corset” or “Spanx” muscle of the body because it works to keep everything stable and drawn inwards.

So what does the TA actually do?

Remember in the 19th century when women wore corsets? Well the transverse abdominis muscle is like a corset that wraps around your waist and pulls everything in when it is appropriately contracted. The transverse abdominis is the only muscle that can actually pull your stomach in. The rectus abdmominis (or your 6 pack abs) can not even do this. The primary job of the TA is to stabilize the spine and pelvis during all movements. This muscle needs to be on and contracted with activity 24/7. Your TA muscle typically should be activated first before even taking a step, picking up your kid, laughing, reaching overhead, coughing, sneezing, squatting, and standing up.

Why the TA is so important for a better body

As previously mentioned the transverse abdominis has been thought of as the most important muscle for a strong and stable core. Being able to activate and contract your TA muscle will help your posture; aid in safe exercise; help you avoid injury; decrease back pain; and improve your physical appearance. Unfortunately, because of inactivity, weight gain (during pregnancy or otherwise), or other factors, many people have a weak transverse abdominis and/or difficulty appropriately contracting this muscle. Luckily there are some easy exercises or tips you can try to work on appropriately activating your TA muscle.

Easy ways to practice appropriately activating your transverse abdominis:

When your transverse abdominis is activated you should be able to breath, talk, etc. It does NOT mean sucking in your stomach or pushing your tummy out. If you are laying down try placing your hands on your stomach just above below your belly button. When the TA muscle is activated it should feel “tight”. Try out these tricks below to activate and strengthen your TA.

Non activated TA vs. activated TA muscle

Draw in belly button:

Lay on the floor with your knees bent. Think about drawing your navel in and down towards your spine. This does NOT mean sucking your stomach in. Press your low back down into the floor while drawing your belly button in. Try and hold for 10 breaths.

Tightening a belt:

Lay down with your knees bent and imagine a belt around your waist. Imagine you are gradually tightening the belt one notch at a time.

Prepare for punch:

I use this one a lot in the clinic, especially with kids. Imagine someone is going to punch you in the stomach. The sensation of preparing for the blow and bracing your stomach is often a contraction of your TA muscle.

Saying “shhhh”:

Loudly make the “shhhh” noise for as long as you can until you need to take a breath. You should feel your TA contract towards the end of your breath.

Humming:

Try loudly humming your favorite song. Similar to the “Shhh” method, perform the hum until you need a breath. Don’t worry, when you become familiar with the sensation of contracting your TA you can hum quietly.

“HUT!”:

Loudly say the word “hut”. This is often used for newly postpartum moms as a way to begin to activate to TA muscle. Hey, it is football season after all. Hut, hut, hike!

What’s next for core?

The transverse abdominis muscle is the MVP of the core muscles. These little muscle fibers need to be activated during every single little activity you do throughout the day. Even activities such as breathing and using the bathroom are impacted by the quality of your TA muscles. More on that next week. But if you want to decrease back pain, tighten up your tummy, or improve your posture appropriately activating your transverse abdominis is where you should start. Check out this nice ab bracing exercise progression once you have the TA activation down pat. Check back later this week for common signs and symptoms indicating you have a crappy core.

Happy stabilizing.

–Monica