The Problem With the Term “Core”

by Ashley Newton, PT, DPT

 

I hear it from clients, in the gym, in the coffee shop: “I just want to strengthen my core”. As of late, my PT brain has gotten so tired of this term.

 

Reason why: most folks have an idea of what the core is but it’s devolved over time. We saw the same thing happen to Kegels which have now been villainized on social media: it’s a game of telephone where the original message of what the core is has just become a vague idea of what we need to work on to stay fit and healthy. So I am spilling the tea, maybe throwing out a controversial opinion. But hey, I am a pelvic physical therapist, it’s in my character to be a disrupter and questioner in the movement for social justice. So let’s get into it.

 

When we hear “core”, our mind goes to flat stomachs, six-pack abs, and being able to hold a plank for longer than is comfortable. But the core is so so SO much more than that. The core is everything but our limbs. It is the rotator cuff musculature, the deep muscles of the head and the neck that stabilize our skull, the pelvic floor, respiratory muscles, and the deep abdominal and low back muscles. That’s a lot of stuff packed into this term “the core”. It can be overwhelming to think about all these muscles and how we can optimize their function. But truly, it all comes back to a well-balanced exercise practice. 

 

In the realm of yoga, I see it all the time, folks will hold that chaturanga, desperate to hold it for as long as possible to get a “strong core”. But meanwhile, their lower neck is extending and their hips are dropping. Their abdominals and traps are trying to hold on for dear life because the muscles of the trunk can’t exert enough force to stabilize us. The result: we get more prone to neck pain, abdominal separation, and low back pain. 

 

So what do you do?? Be on the lookout for compensations in your practice and tune into your body. Do you feel the muscles under your underarms working to support you? Are you gripping your jaw and holding your breath? This is the mindfulness part of yoga – connecting to the body and breath so as to be aware of your body’s movements and where it may need more support. So from me to you, give yourself a break and stop obsessing over a “strong core”. You are strong, and frankly bad***. Make sure you aren’t neglecting parts of your body because they are hard to work on. It’s those things that are going to build your body’s resilience and keep your trunk stable and strong.

Have you ever wondered why yogis can balance on their arms or hold handstands seemingly forever while simultaneously making it look easy? 

 

I certainly get entranced when I watch a yogi in the flow start to move gracefully – like dancing. Here’s the secret – graceful yogis have amazing core strength. How do I know? 

 

Anatomy and biomechanics tells me so. And I’ve personally watched my body and movement abilities change for the better since beginning my yoga journey. I was always athletic, but I never had the type of connection to my core strength that I developed when I started my yoga practice. 

It’s made life easier. Everything from less overall body fatigue to more definition in my abs (if you care about that sort of thing). But most importantly, I elevate the people around me. I stand taller, and naturally, others mimic that and stand taller too. I have more energy because I’m a more efficient mover, which means I’m kinder to the people I love. 

And in my career as a physical therapist, wellness coach, and yoga instructor, I have the pleasure of teaching others how to build their core strength through yoga to bolster functional movement, too.  

Think of the core as this 360 container or tree trunk that is the energetic and physical hub of your body. It’s operational headquarters. Meanwhile, corporate headquarters and the CEO lives up in the brain. The brain sends signals down through the nervous system when you decide to move so that you can dress yourself, drive a car, and clean your home. But what happens when the operational headquarters isn’t optimized? 

Energy is lost therefore requiring more of your body’s precious resources to move from point A to point B. Optimizing core strength is the key to improving all movement, increasing energy efficiency, and therefore making life easier, more fun, and less tiring. 

Here are 3 simple yoga moves you can do right now to bolster functional movement: 

1. Curl up variations  

• stabilizer abs 

• 90-90 abs with resisted hip flexion

• juicer abs 

1. Kumbbhakasana (plank) variations 

• plank

• forearm plank

• side plank

• fallen triangle 

1. Setu Bandha Sarvangasana (Bridge) variations

• bridge

• SL bridge

• side bridge 

Allow me to let you in on the real secret to more energy and grace….a strong and functional core while moving through poses aka core strength in transitions. 

Once you have the basics down, you can uplevel by learning how to properly brace your core while moving between poses. And this is where you truly become magical – grow taller, feel lighter, increase endurance.

This is truly what creates functional movement. Here are two functional examples of core strength at work: 

1. Airplane <> ½ moon
2. Twisted crescent <> eagle 

Practicing moves like these with max core efficiency within a yoga asana practice will build a more efficient energy system. Your body, your mind, and your loved ones will thank you for it when they see the change in how you hold yourself and the brighter demeanor you adopt with your newfound energy. 

Try the moves above and make sure to post it on instagram and tag @lytyogamethod and @thalialovee so we can celebrate you and encourage you! 

If you aren’t already a subscriber, make sure to check out LYTdaily for core-centric yoga classes to joyfully bolster your functional movement. 

I’ll see you on the mat, be well. 

Your Wellness Guide – empowering you to take up space, 

Dr. Thalia Dorsten 

PT, DPT, AT, RYT-200 

IG: @thalialovee

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