The inner-core musculature plays an essential role in stabilizing the trunk and extremities during movement. Simply put, the inner-core is our body’s deep internal foundation. Without inner-core activation, our limbs would have a very poor base of support to work off of. This can lead to pain and injuries to not only the core area, but the shoulder, knee, ankle, hips, spine, etc. In fact, many people who have surgery on their knee and shoulder DON”T have a knee or shoulder problem. They have an inner-core problem, which creates instability, and injuries to the knee and shoulder. Because it is the foundation of movement, every exercise program should begin with an analysis of the inner-core. Only when it is deemed fit and functional, should a weight bearing fitness routine commence. Think of it as the prerequisite for working out.
If it’s so important, why does it get such little attention?
IT’S NOT SEXY
Unlike its counterpart, the outer-core, the inner-core gets very little attention in the beauty-driven mainstream media. It is also overlooked and underestimated by many trainers and exercise professionals in the fitness industry. Six pack abs (outer-core), and a snapshot of a sexy mid-section in a bathing suit sells a lot more products than the “idea” of deep, hidden inner-core muscles that you can’t see (and can’t show off for others to see). Whether we want to admit it or not, most people hit the gym and diet so that they can look better. If a bi-product of looking better is feeling better…then great! I would argue for the opposite: If a bi-product of feeling better is looking better…then great! When you train simply to look better, you MIGHT feel better. However, if you train to feel and function better, you WILL look better. I’ve had quite a few clients with six-pack abs on the outside, but a sleeping inner-core on the inside. These clients, although they looked nice in the mirror, all had numerous injuries from rotator cuff tendonitis to hip replacements. Inner-core instability = instability throughout the body. Building a strong inner-core will give your outer-core and extremities a better platform to work from, and keep you out of the chiropractor’s office.
OUTER CORE VS. INNER CORE
Most of us are familiar with the outer-core. At the very least, we know the general address. They are the muscles in your mid-section that you can see, touch, and feel when you look in the mirror. The Rectus Abdominis (six pack abs), Obliques, and the oft-injured low back muscles are the most well known. The outer-core muscles are predominantly muscles of movement. They will help you crunch, twist, bend, throw a ball, shovel snow, etc.
If I could peel away your six pack abs, and look deep inside, you would find your inner-core. The Transverse Abdominis, Diaphragm, Multifidus, and Pelvic Floor muscles make up the inner core. They are predominantly muscles of stability. When activated they will stabilize your trunk, support your spine, and stiffen every joint in our body. Pretty important stuff, right? Would it be a good idea to jump around in a step class, do a cross-fit workout, or even 1 set of crunches with an unstable trunk, unsupported spine, and loose joints?
The inner core helps all muscles of the body function synergistically as an integrated unit. By the way, fixed motion machines, like the knee extension, leg press, and crunch machine shut down the inner core, and are a complete waste of time. Because these machines are so stable, why would you need to use your internal stability system? These machines isolate your muscles at the expense of your stability system, rather than integrating your muscles WITH your stability system. For more information on worthless, fixed-motion gym equipment, please read my article: Get Off Those Damn Machines!
HOW DO I ACTIVATE MY INNER CORE?
Before we get into “turning on” the inner core muscles. We need to know why they might be “turned off” in the first place. Our ancestors never used to have to “try” to turn their inner-core muscles on. It just happened. They caught their own food, built their own houses, and MOVED all day. Today, we drive to get our food, hire professionals for most manual labor, and SIT all day. Our modern,sedentary lifestyle does not require the use of our inner core so it has gone dormant.
Sensory Motor Amnesia, or the inability of your brain to “talk” to your inner core muscles can cause a disconnect between the two. However, I’ve had success in solving this problem with my clients rather easily.
Food allergies and intolerances will cause inflammation in the gut and shut the entire abdominal musculature down. Avoiding dairy and gluten can often solve this problem.
For women, their monthly cycle can cause inflammation in the lower abdominal area and inhibit the muscles around it. So ladies, if its your time of the month, be very careful in the gym.
I can teach most of my clients how to feel, activate, and maintain inner core function in a half hour. You don’t need weights, prior exercise experience, or a fit-looking outer-core. All you need is an exercise mat, a functioning brain, and the desire to train your body for function, not just aesthetics.
Mind Body Fit has recently began providing Holistic Health and Fitness Training services in Northport and Fort Salonga as well as the greater Smithtown area.