Strengthening Your Core

Back Pain, Fitness, Flexibility, Health & Wellness Article, Physical Health, Self Improvement

“Since I want strong Core Muscles, I should hold my belly in – – right?”

Many people believe that holding the belly in will strengthen the core/ab muscles. Also, society says it helps one to present a better appearance! So, why not do it?

Well, let’s look at what happens when you hold the belly in.

Less Space and Less Air in Your Lungs

There is only so much room inside the body for the organs. When you hold in your belly, pressure is applied to those internal organs. Now, the total overall space for those organs has been reduced, pushing the diaphragm up. Consequently, the lungs have less space to move, and they also are inflated with less air.

One can get by with less air in the lungs. You might have been doing this for a long time without realizing it. Most people’s normal breathing pattern will partially fill the lungs with fresh air to about 40-50% of the space available. The remaining space is occupied by stale air. However, less air in the lungs means less oxygen in the body and consequently, less energy – – thereby depriving the muscles and body organs of what they need to function optimally.

It Tilts Your Pelvis and Flattens Your Back

Also, for most people, holding the belly in means tilting their pelvis, thus flattening the back. A flattened back changes the natural curve of the spine, which may cause back pain. Once the spine alignment changes, the entire body must try to compensate the best it can. These compensations may trigger other problems.

The Better Way to Strengthen Your Core

Strong core muscles are vital for balance and stability, making it easier to perform most activities. By contrast, poor posture, back pain, and muscle injury can result from weak core muscles. Instead, reduce risk by not holding your belly in and substitute exercise to strengthen your core muscles.

Here are four yoga poses I teach that can help strengthen the core muscles: