Wait…I mean “SUCK IT IN!”
That’s still not right…how about “HOLD IT IN”
Dang…not it yet…”HOLD IN YOUR STOMACH”…nah, still off somehow…
“ENGAGE YOUR CORE”
<—-That’s your core
Finally! That’s what I was trying to say!
“Engage your core.” Sounds simple, right? (I wish!)
Those three words have been running through my mind pretty much constantly since I took my first Restore the Core class – when it dawned on my just how weak my core actually is! And that made me realize just how little I actually DO engage my core!
To be honest, it was basically NEVER…unless I was doing some kind of movement that actually required me to do it. (Like bending at the waist – it hurts my lower back if I don’t first hold in my stomach.)
Pathetic. I’ll freely admit that.
It’s a bit embarrassing to admit that it took a group fitness class to make me realize I needed to actually pay attention to this. After all, I know it’s important to engage my core in just about everything I do; whether it’s yoga, cycling, running, swimming or even sitting in my effing car on the way to work!
This is drilled into our heads all the time – by doctors, by group fitness instructors, and in every single article you’ll read about correct running form!
Anyhow, since starting RTC four weeks ago, I’ve definitely been focusing on my core – and its engaged state – as often as possible. During spin class, sitting at my desk, during my long rides, during yoga class (um, it makes yoga infinitely easier on my back!) and of course, during the Restore the Core class itself on Saturday mornings.
Here’s what I’ve noticed during my workouts since I started paying attention to my core:
- Running: I stand up straighter & run “lighter on my feet” with a forefoot strike. As soon as I start to let my core go, I slouch and then revert back to heel striking. I still definitely don’t have great running form but this helps!
- Cycling: Surprisingly I get more power from my legs. I was super surprised by this! I seriously thought that using any “extra” energy for my core would take away from my ability to move my legs…but it was quite the opposite! I can definitely feel a difference in the efficiency of my pedal stroke.
- Swimming: I’m more streamlined in the water, with my hips and legs only a few inches from the surface. When I don’t keep my core engaged throughout my stroke, my legs drop in the water & I am fighting my way down the lane. And let me tell you, that’s no fun at all for someone that’s already a weak swimmer!
- Yoga: I can move smoothly from posture to posture without pain. I tend to have a lot of lower back pain during yoga classes, especially coming from Up Dog to Down Dog, and coming from Down Dog through to Warrior I/II. Forward Folds & Reverse Swan Dive get me too. BUT, with my core engaged & my tailbone tilted down there’s NO PAIN AT ALL – which is GREATLY improving my Yogabilities (couldn’t resist using that one again!)
Now, don’t get too excited, I’m still not seeing any actual whittling of my middle yet.
BUT, I can feel that my abdominal muscles are firming up underneath that layer of…I’ll call it…“fluff”… around my mid section.
In addition to my abdominals, I am even noticing changes in my upper & middle back – which I guess is technically part of my core anyway. (Duh!)
I only have two RTC classes left in my package – this weekend & the following weekend – and since I can’t afford to buy another package of classes right now, I’ll definitely be making an effort to have my own RTC session at home each week.
So do me a favor…every few days shoot me a note & remind me to “SUCK IT IN!” otherwise I’ll pay for it later with crappy form & more back pain.
WHAT ABOUT YOU: Have you ever noticed improvements in other areas/workouts after focusing on a whole different body part/motion/sport? The only other time I noticed something like this was when I started cycling – my running got significantly faster & easier! …well, faster & easier for me, still nothing impressive by most standards!
Oh – and simply because this post is seriously lacking in photos, here’s one of Miss P. ENJOY!
Good for you! The awareness is the starting point, and it sounds like you’ve really noticed some improvements -that’s always exciting! I’ve been focusing on core, too. I have a goal to do at least 2 planks a day. And I work on it in yoga, and also when I’m running (if I remember!). But I definitely don’t enjoy regular old sit-ups, so plank and yoga are my best bets. I’m working on full body strengthening and flexibility lately. I was too focused on running and know that the other 2 will benefit my running immensely!
Two planks a day is such a good idea! I might have to use that method as well. I agree, regular old sit-ups just aren’t very much fun, so I have to fit in core work during other activities.
I notice a HUGE difference with cycling when I have a stronger core. Like you, I pedal more efficiently, plus I also have better bike control, less wobbly, and feel stronger on the bike if that makes sense. That said, I have slacked on my core recently and this is a great reminder to get myself back into it.
I couldn’t agree more on being less wobbly! Now if only I would have figured this out back when we still had our mountain bikes – maybe I wouldn’t have fallen as much!
I always hear the spin instructors, group fitness folks, etc. saying to “engage your core” and I never quite know what it means… however, when I was fitted for my bike Tino, I finally realized what it meant.
I never “got it” until I took RTC – before I’d basically just suck in my gut, but now I know what it feels like to actually engage all of the muscles!
Awesome that you got fitted for Tino – I’d love to have a real bike fitting someday. Maybe whenever I upgrade my race bike…whenever that is…
Great post, great reminder to everyone how much working that core can improve all the other workouts! I’ll admit, I’m pretty lazy about my core! Planks can get boring, staring at the floor, quivering, shaking….But it’s so good for you!
I actually tend to go cross-eyed when I’m doing plank! I think because I’m usually staring at a yoga mat & all the little lines on it make my eyes freak out. (Strange, but true!)
Oh how cute is Miss P! Adorable.
When I start getting tired on a run and slumping (rolling my shoulders and slouching all over in general), I find tuning into that bad form, picking my self up (which includes sucking in the gut) pulling my shoulders back helps me regain my energy and feel lighter.
That’s exactly how I’d describe it! Well, except for the energy – I feel lighter, but still tired!
Love the pup picture!! CUTIE!
I definitely notice that I stand up taller when I actually think about my core and what it’s doing. If only I could keep in on my mind more often….
I agree – I’m tryingto focus on it when I’m not working out now too, like when I’m in the car or in the store. (I may or may not have “competitions” in my mind with other women to see who is taller – me or her!)
Yes I have noticed changes too! I never did any core work expect tooling around here and there. But I’ve noticed that I am lighter on my feet like you said! That was what I was hoping for.
Cute puppy!!
If only I could make it second nature instead of having to purposefully think about it…baby steps though, right?
You have reminded me that I really need to do more core work!!!