Getting to the Core of Core Conditioning, Regarding Women, Spring 2005

Regarding Women

Getting to the Core of Core Conditioning

Core conditioning seems to be the latest buzzword in physical fitness. What’s all the buzz about? Proponents claim that conditioning your core, the central muscles of your trunk, will boost general fitness, improve posture, and prevent pain and injury. Think of your core as a box, with your diaphragm on top, your abdominal muscles in the front, your spinal and gluteal muscles in the back, and your pelvic floor muscles on the bottom. Regimens such as yoga and Pilates feature core conditioning. So do balance classes and exercise routines with stability balls.

Scientists are just starting to study core conditioning. So far, it seems helpful in easing back pain. It also may help female athletes cut their risk for sports injuries, such as ruptured ligaments. In addition, core conditioning may be especially helpful after pregnancy and childbirth, since these life events put extra strain on core abdominal and pelvic floor muscles. And study after study show that exercising the core pelvic floor muscles can help with the urinary stress incontinence that sometimes comes with menopause.

These two exercises can strengthen your pelvic floor and abdominal muscles.

  1. Pelvic floor muscle squeeze. Lying on the floor or sitting down, tighten the muscles you would use to hold in urine or the passage of gas. As you hold for a count of three, keep breathing and avoid also tightening the muscles of your stomach, buttocks, and legs. Relax for a count of three. Repeat 10 or 15 times, three times every day.
  2. Lower abdominal muscle strengthener. In a comfortable standing position, cup your hands around your lower abdomen. Pull upward and inward to draw your abdomen in, under your chest. Hold for about 10 seconds. Relax and repeat five times, at least three times each day.

fact

A core-conditioning course should always begin with an assessment of your strengths and weaknesses. Plus, you should expect to do these exercises at low intensities and to progress slowly. One-on-one training may be necessary to master the basics.

The editorial content for this article was taken from the print version of Regarding Women. Click here to sign up for future editions of Regarding Women.


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