The One Thing You Can Do For Your Core RIGHT NOW!
Practicing diaphragmatic breathing during pregnancy, postpartum, and beyond is one of the most foundational exercises to be focusing on for building strength. Let’s begin with talking about what the “core” is.
Did you know that diaphragmatic breathing can be one of the most powerful exercises to improve your core?
This type of breath work is a fundamental exercise in almost all the programs that I give to my clients . Before diving in to the actual exercise, let’s begin with talking about what the “core” is.
What actually is your “core?”
Although many people use the term “core” synonymously with “abs,” your “core” is actually the entire trunk of your body. Specifically, the muscles that we are talking about are the:
Transverse Abdominals
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Diaphragm
Pelvic Floor Muscles
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Multifidus: These are the muscles on your back, superficial to your spine. (Not pictured above)
Transverse abdominals: These are your deep ab muscles that act as a corset around your torso. (Pictured on the left)
Diaphragm: This is your breathing muscle, below your lungs. (Pictured in the middle)
Pelvic Floor: This is the hammock of muscles supporting your pelvic organs. (Pictured on the right)
So… why is breathing important to their function?
Picture a balloon. As air fills the balloon, the rubber expands 360 degrees to allow even pressure in all directions. As the balloon deflates, there is a natural recoil inward. Because of this even distribution of internal pressure, the balloon can inflate and deflate without issue
Alternatively, if we were to take the balloon and restrict the back half from expanding, all the pressure will go into the front. That rubber is going to become much thinner, weaker, and likely unable to handle the same amount of air.
Now, apply this to your body!
Think of your core like a canister (although it’s not as stretchy as a balloon!) If you have rigid walls to your canister, the internal pressure is going to build up and have adverse effects on the supporting structure. The inability to manage internal pressure can contribute to pelvic floor dysfunction, diastasis recti, back pain, and other repercussions down the kinetic chain.
Because of the physical changes your body goes through during pregnancy, it can initially be difficult to coordinate the expansion and recoil of your core with your breath. The overall goal is for this expansion and recoil to eventually happen naturally, without much thought.
To help re-train a proper deep breathing pattern, let’s try the 360 connection breath.
Start by sitting or lying down on the floor.
Slowly inhale through your nose. As you do this, imagine your pelvic floor relaxing and lengthening down.
Focus on allowing your ribcage to expand during the inhale. You’ll want to feel this expansion travel around your sides and into your back, and slightly in your belly.
Now exhale slowly through your mouth. Notice a natural recoil as the pelvic floor gently lifts and returns to its starting position. You’ll feel your abdominals gently come back in, as well as your ribs.
Repeat 5-8 breaths slowly. You can try this daily during pregnancy and your postpartum recovery to help reconnect to your core and breath
A couple of tips:
Try not to breathe with a lot of upper body movement. If you notice your shoulders rising and falling with your breath, reset yourself and try to relax your upper back and neck. This would indicate a shallow breathing pattern rather than a deep breathing pattern.
If you are having a hard time breathing into your back, try laying on your side with your knees bent. Put a pillow under your head and under your side ribs. Bring your knees up slightly higher than 90 degrees so your back is in a soft curve. Now try breathing into your back. Do you feel more movement?
Picture your pelvic floor like an elevator. As you inhale, your pelvic floor travels down from the first floor to the basement ( lengthening and relaxing). As you exhale, your pelvic floor gently lifts back to the first floor. Avoid bearing down.
Interested in learning more about building core strength? Schedule a free 20-minute consultation so we can chat!
5 Benefits of Strength Training that Go Beyond “Looking Toned”
Although strength training does not always increase your heart rate to the same degree as cardio exercise, there is just as much benefit that you can experience by practicing it consistently. More often than not strength training is associated with changing how the body looks on the outside, but many benefits go beyond what we see on the surface.
What is “Strength Training?”
Strength training, otherwise known as resistance training, is a type of exercise designed to improve muscle function by moving against external resistance. This type of resistance often comes in the form of free weights (i.e. dumbbells, kettlebells), resistance bands, cable machines, bodyweight, etc.
Although strength training does not always increase your heart rate to the same degree as cardio exercise, there is just as much benefit that you can experience by practicing it consistently. More often than not strength training is associated with changing how the body looks on the outside, but many benefits go beyond what we see on the surface.
Stronger Bones
As we age, specifically in women, bone density begins to decline. This is primarily due to lower estrogen levels in the body after menopause. Low bone mineral density can lead to osteopenia and osteoporosis, putting one at risk for increased fractures. Studies show that regular strength training (2-3 days weekly) can improve bone mineral density from 1-3%!
Manages and Reduces Risk of Type II Diabetes
Regular strength training can help fight type II diabetes as well! This is because during strength training your muscle’s ability to store blood glucose improves, as well as insulin sensitivity.
Improved Heart Health
While cardio exercise is the main way to directly strengthen your heart muscle, strength training can improve your heart health in other ways. Regular resistance exercise can improve skeletal muscle function, in turn decreasing work on your heart. Strength training can also lower your blood pressure, resting heart rate, and improve cholesterol levels.
Sharpens the Mind
So… what about your brain? Studies show that regular strength training can improve your cognition! Many of these studies involve older populations and show that resistance training can improve cognitive abilities much more than cardio exercise alone!
Decreases Aches and Pains Associated with Aging
Low back pain? Arthritis? It would be easy to accept that those aches and pains are a natural process of aging… but it would be easier to have less discomfort, wouldn’t it? It is important to know that regular strength training can improve muscle and joint health to support your body and decrease discomfort.
So… what are you waiting for? Let’s get you going on a regular strength training routine~ click here to download my free beginner strength workout today!
Westcott, Wayne L. PhD Resistance Training is Medicine, Current Sports Medicine Reports: July/August 2012 - Volume 11 - Issue 4 - p 209-216
doi: 10.1249/JSR.0b013e31825dabb8
The Biggest Mistake You *Might* Be Making With Your Exercise Routine
Do you find yourself in the cycle of starting an exercise routine full steam ahead, then feeling burnt out and giving up? You go weeks, months, or years without regular exercise until you inevitably find yourself saying “okay, I need to get back on track!”
I can’t tell you how many clients seek out my help to solve this problem. Time is arguably our most precious non-renewable resource. The more time we waste starting, stopping, and restarting an exercise routine, the longer it takes us to reach our goals.
Do you find yourself in the cycle of starting an exercise routine full steam ahead, then feeling burnt out and giving up? You go weeks, months, or years without regular exercise until you inevitably find yourself saying “okay, I need to get back on track!”
I can’t tell you how many clients seek out my help to solve this problem. Time is arguably our most precious non-renewable resource. The more time we waste starting, stopping, and restarting an exercise routine, the longer it takes us to reach our goals.
So, let me ask you another question—Do you find yourself in the cycle of starting a regular tooth brushing routine full steam ahead, then, feeling burnt out and giving up? You go weeks, months, or years without brushing your teeth until you finally find yourself saying “okay, I need to get back on track!”
……. That just sounds ridiculous, doesn’t it? I know comparing tooth brushing to exercise seems flippant, but what if I told you I could help you make your exercise routine feel as natural as brushing your teeth? Or taking a shower? After reading this blog post, I promise that you will see how this is possible!
Here are three of the biggest mistakes I see when it comes to establishing an exercise program Long-term.
Mistake Number One: You are committing to more than you can handle.
It is so easy to fall into the trap of going from zero to one hundred when starting an exercise routine. So many of us, including myself, have an “all or nothing” mindset. You go full steam ahead with 5+ days of exercise for 45-60 minutes, and anything less is considered failure. But my question to you is… does that sound like something you can achieve right now? Does the thought of scheduling that into your life seem realistic, or overwhelming?
If it does, you are not alone. I often encourage someone getting into an exercise program to start off by performing 2 days weekly of 20-30 minute strength workouts, with frequent walking (as their schedule allows). Commit to what you know you can consistently achieve. This will set you up for success. Once you’ve established a schedule you can regularly stick to, then it’s time to build. Overcommitting to a rigorous exercise routine often causes feelings of overwhelm, stress, and disappointment. Start slow and allow yourself to grow.
Mistake Number Two: You are performing an exercise program that you hate.
I can’t tell you how many clients come to me and say “I hate running, but I do it because it’s a good workout!” Let me say this louder for the people in the back… a successful exercise program is not a one size fits all approach! What works for me might not work for you, and vice versa.
Back when I was in high school, I did a video workout program with my friend that consisted of intense bodyweight exercises. The program was EXTREMELY difficult. My friend loved it and saw great results, but I hated every minute of it. I just kept telling myself that it felt “soooo good” when it was done. But…. I realized that I only felt “so good” because I was totally exhausted and simply happy it was over! I look back on all the fitness classes or workouts I’ve tried over the years and there are many that I did not enjoy doing.
So, why did I suffer through them? There was no need! Exercise is exercise, so pick something you like. If you hate running, try walking, riding a bike, swimming, dancing…. Keep trying things out until you find something that excites you! Stop trying to force yourself to do what works for your friend, or what you see on social media. Your journey needs to be just that, your journey.
3. Mistake Number Three: You are expecting yourself to be perfect, both with exercise and healthy eating habits.
Release yourself from the stress perfection and stop comparing yourself to the past or future you. Was this week totally crazy and you had to miss your exercise sessions? Oh well! Move forward and continue doing the things that will push you closer to your goals.
Seriously, if establishing a lifelong exercise routine is a goal, then you need to ditch the “all or nothing” mindset. Give yourself grace and focus on the countless reasons why regular exercise is beneficial to your health. C’mon sister, you have a lot on your plate, give yourself a break! Don’t let one day, one week, or one month throw you “off track.” Take things one step at a time and remember… don’t give up.
I promise you that getting into a regular exercise routine does not have to feel like an insurmountable task. If you are interested in starting your own exercise routine, please check out my free beginner strength workout!