Core training emphasizes strength, and conditioning of the of the stabilizing structures of the abdomen, thorax and back. It typically includes exercises for the hips, lower back and abdomen, all of which support the spine and thorax. Exercising the core structures improves overall stability of the trunk and transfers power to the extremities, enabling the individual to meet the demands of activities of daily living and perform sports that require strength, speed and agility.
Joseph Pilates termed the name; ‘Powerhouse’ to refer to the cylinder of strength between the top and bottom of the ribs. He encouraged activation of this region to initiate all pilates exercises.
Bandhas are about locks and pressure. Lesley Kaminoffs book Yoga Anatomy tells us that the yoga system incorporates all three diaphragms to come together with ujjayi breath in movement co-ordinating the breath with inhaling and exhaling. Ujjayi creates a kind of back pressure throughout the abdominal and thoracic activities.. The pressure can protect the spine during the long slow flexion/extension seen is sequences like vinyasa or sun salutations. ‘In yogic terms, theses co-ordinated actions of the diaphragm (bandhas) create more sthira (stability in the body), protecting it from an injury by redistributing mechanical stress’. Lesley Kaminoff
The biggest mistake I see people making after 30 years plus of teaching, is not realizing that exercise is a stress on the body and system. Before mechanical and physical stress can be beneficial to the organism, we must make assure that all support systems within the body are operating within the zone of homeostasis. If the right movement system is not chosen for the persons physiological load, this results are catabolic breakdown of tissues and more inflammation, chronic pain and weight gain. I’ve many clients over the years come to me from exercise systems to which their physiological load is not matched such as cross fit, spinning, hyrox and boot camp and these people wonder why they are gaining weight rather than losing weight.
The relationship between diet, hormones and the abdominal wall are key. Some people will naturally generically predisposed to a lower body percentage of fat, whilst others are a higher percentage. This is more clearly shown in the three variables of body types. Even so we should be completely flat as in the diagram above form the stomach to the pubic bone. The other missing link is there is always a relationship between organs and viscera. If we have a heart attack, we feel it on the external extremities such as the arms. Pancreatic cancer often signals as chronic back pain, a woman’s moon cycle can actually decondition her ability to balance. The viscera somatic reflex is a key for efficient stabilization and optimal function of the lower and upper extremities. Nutrition, hydration, sleep , breathing, thinking and movement are all key to flat abdominals.
One to one Chek clients are taken through a series of abdominal tests, most people will pass on what is called the upper abdominals but fail on the lower abdominals due to chronic inflammation, inhibition and faulty movements patterns. Once the relevant paperwork has been filled in, the body will restore only if it is addressed holistically. Exercise and rehab alone will not restore abdominal tone and tension.
Abdominal tension is necessary for basic movement and function. Again we need to take an inside out approach, so from sit to stand or relaxing there should be say 20% natural abdominal tone. Then when you put more dynamic movement, force and pressure on, we need to add 40 % movement in order to maintain a good neutral spine, but then under heavy load such as deadlift 100% movement. So an easy way to remember the abdominal tension rate is :
- Sitting in a chair requires 20% tension
- Doing a push up block requires 40% tension
- Doing a max dead lift will require a 100% tension
Now this does not mean hold your breath , so that you cannot breathe, it means having enough tension for the desired task in hand.
Abdominal Tension relates to the actions of sports and life. Having a baseline tension in your abs not only helps you maintain a neutral spine position, but also preps you for your next movement. Think of driving a car . Its much more efficient to go from 20 mph to 60mph than it is to stop dead at 60 miles per hour. keeping 20 percent abdominal tension gives you the inertia to ramp up to meet the demands of your next movement.
Joseph Pilates used to stand on clients’ abdomens, as seen in the picture. He also was a former boxer and it is a regular practice of boxers to punching into the stomach area. Photo of Joseph Pilates standing on the stomach of his client, opera singer Roberta Peters. You can do a gentle belly whack test on yourself.
Vulnerable Areas
The primary vulnerable areas in the stomach region include:
- The Liver: Located on the right side of the abdomen, the liver is a large, dense organ. A well-placed punch to the liver can be incredibly debilitating, often causing a ‘liver shot’ reaction, characterized by a sharp pain, difficulty breathing, and sometimes, temporary paralysis.
- The Spleen: Situated on the left side, the spleen can also be vulnerable to body shots. Damage to the spleen can cause internal bleeding.
- The Solar Plexus: This cluster of nerves located near the centre of the abdomen can be severely affected by a punch. A strike to this area can ‘wind’ a fighter, causing them to lose their breath and become temporarily incapacitated. In short the tension is necessary to maintain a braced , well organized spine to adapt to the stress loads. Having a baseline in your abdominals not only helps you maintain a neutral spine position but preps you for your next mov. The fitter and stronger you are, teh better for survival in life.
In Rael Iscawitz book Pilates he states that: ‘All movement emanates from the centre, both anatomically and energetically. The path of movement is like a ripple effect that occurs when a pebble is dropped into the water. It creates a circular ripple that in turn creates many more ripples moving outward in progressively larger circles. So each movement starts from the inner core( the first circle of energy, followed by the limbs and periphery, hands and feet But don’t think of the energy stopping at the fourth circle, it should continue as if the movement never ends. This is called the follow through, and is infinite value in terms of function and aesthetics. It is a concept promoted in all athletic activities from jumping to throwing a ball.’
Now this is really important as you will never look good on the outside, till you look good on the inside. Many people become what’s called outer unit dominate, die to inefficiency, overload and dysfunction of the organs , glands and hormones. Although many of us would like to think this is genetics. ‘Our genes load the gun, the environment pulls the trigger’. In my experience its our habits, behaviours and choices that lie subconsciously that we carry out without a thought that get us into trouble.
Centering
The abdominals are often described as the second spine. It is the powerhouse of anatomy. Pilates defined the body’s centre as the area between the ribs and the hips at both the front and back of the torso. A strong centre is important to maintaining good control and balance in the body as a whole. It provides assistance for movements both fast and slow, such as balancing on a beach ball or sprinting 100 meters.
Abdominal control is different form abdominal strength People who do crunches or sit ups in a forward contraction without prior extension actually; limit the control of the so that you can ramp up to meet the demands of your next abdominal muscles and most of their strength to that position, where the abdominal contraction takes place. Abdominal strength provides support, whilst abdominal control provides fluidity of movement from the centre.
Madeline Blacks book: ‘Centered’ states that: ‘Healthy movement synergy comes from the organised use of tensile opposites force in space. Movement in the body initiates from a stable place but at the same time moves away, giving movement a polar quality’. She goes on to state that the trunk and spine ae constantly involved in spiralling movement including flexion, extension, side bending and rotation.
Philosophy and spiritual aspect
‘The core of inner life is said to be beyond the reach of thoughts and words, yet it has been depicted and praised in many yogic texts’ – Yoga in health care. The Bhagavad Gita states that it is self illuminating, the source, the joy and a state: ‘unshaken even by heavy suffering’. The Katha Upanishads goes on to describe as ‘the life force that animates everything. The Mundaka Upanishad says : ‘The self pervades the entire internal and external world…it is perfect and unalloyed. Such examples of the above reaffirm that yoga is to endure the core of life, health, peace and well being.
Bibliography
‘The principles and practice of yoga in health care’ – Sat Bir Singh Khalsa, Lorenzo Cohen, Timothy McCall, Shirley Telles
‘Yoga Anatomy’ – Leslie Kaminoff
‘Fascia in Motion’ -Elizabeth Larkham
‘Centered’ – Madeline Black
The complete guide to Joseph Pilates Techniques of Physical Conditioning – Alan Menezes
Pilates – Rael Isacowitz
Return to life through Contrology – Joseph Pilates
Becoming a supple leopard – Dr.Kelly Stewart