activation training programme
core refers to the sets of muscles that surround your stomach and
hips. They are vital for true health and essential to stopping back
pain, muscle aches and making your stomach flat.
muscles often become what are known as sleeping muscles, this means
the body has stopped using them for a variety of reasons, e.g. to
prevent further pain. When this occurs you need to follow a core
activation programme to wake these muscles back up.
following basic programme should be followed by everyone and before
starting out on a core training programme. It is a simple routine
that should be performed regularly. If possible try and tag this
onto the end of your daily active
principles of this can also be taken before each resistance training
exercise or exercise.
Deep breathing – Find your neutral spine
(your perfect posture) using a wall to guide you and practice breathing
using your diaphragm, do this by pushing you belly out when you
inhale air. Repeat for 10 breaths.
Pelvic floor activation – Standing with a
neutral spine try contracting the pelvic floor muscles at the back
then through to the front, e.g. stop your self going to the toilet
at the back then the front. Repeat this wave of muscle contractions
Stomach muscle activation (upwards) – Tense
your stomach in a wave like method from the bottom to the top. e.g.
draw in your stomach area below your belly button, then above your
belly button before finally the very top of the abdominals. Relax
and repeat this wave of muscle tensing for 10 repetitions.
Stomach muscle activation (Laterally) – Tense
your stomach in a wave like method from the left hand side to the
right hand side and back e.g. draw in your stomach muscles on the
very left hand side, then the middle, then the right hand side.
Relax, then repeat the contraction from right to left. Repeat 10
Core pulsing – Using a wall find your neutral
spine, now breath using your diaphragm, now engage your core by
contracting the pelvic floor then traverse abdominals (the stomach
muscles below your belly button down to your pubic bone). Squeeze
all these muscles (‘the core’) as tight as possible
for five second then relax, repeat 10 times.
Core Hold – Follow the previous exercise
to engage the core muscles, this time hold for as long as possible.
Gradually build up to a minute.
routine should not take long and needs to be performed regularly
at first until the body is used to activating the core without too
much effort. Once achieved you should then go on to a regular core