Finding your "ENGAGED CORE" before Weight Lifting

Being a pilates instructor, my favorite thing to say is,
“ENGAGE YOUR CORE!”
I say it all the time, and I have people saying it to themselves throughout their day.

Let’s talk about the CORE:
It’s made up of both deep and superficial muscles that stabilize, align, and move the trunk of the body. We are talking our abdominal muscles, our bootylicious muscles (the gluteus), the lower back muscles, along with with the psoas of the hips and the multifidus of the spine. The multifidus muscles are small, but very powerful in giving support to the spine. Their function is to take pressure off of the discs in between each vertebra. Strengthened, they can actually make you a little taller! They are essential in keeping the spine stable and straight.

A good core workout will hit all of these areas. It is a good idea to understand and strengthen your core before lifting weights. Your CORE should ALWAYS be engaged before you lift any weight to protect your back. This can protect you from back injury.

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With my clients, I lead them through a Pilates routine to warm up, stretch out, and activate the CORE before they ever lift a weight. Then, before they lift the weight above their head for a military press, for example, I say “ENGAGE YOUR CORE!” — and they are easily able to master the perfect form!

How to find your “ENGAGED CORE“

Lay on the floor with your knees bent.
Relax.
Stick your hand under your back.
If there is space between your lower back and the floor, your CORE is relaxed.

Now, flatten out that space by pressing your abs down toward your spine.

Now the back is flat.

Relax the CORE and engage it a few times noticing how your hips move. Now get up and try to do that same movement standing. Remember to keep your chest up.

Practicing the “ENGAGED CORE” position when lifting weights will create muscle memory for that posture and will roll over into everyday activities.

HAPPY ENGAGING!

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