This remarkable core hardware enables us to develop and master crucial motor skills such as crawling, rolling over, standing, walking, and eventually running. It seamlessly integrates into every movement we make without us even being aware of its significance.

The term “intrinsic core” refers to the deep muscles and structures located within the torso that play a crucial role in maintaining posture, stability, and movement.

It includes muscles like the transverse abdominis, multifidus, diaphragm, and pelvic floor muscles, as well as the spinal column, deep back muscles, and connective tissues. These internal core muscles work in synergy to provide support, control, and balance to the entire body, acting as a foundation for our movements. The “intrinsic core” is often contrasted with the more superficial muscles of the abdomen, commonly referred to as the “six-pack” muscles or rectus abdominis.

However, as we transition into the modern world, our levels of activity tend to diminish. The sedentary lifestyle that has become so prevalent in our society disrupts the natural flow of our original “core patterns”. We unknowingly fall into disjointed movement patterns, resulting in what we commonly recognize as “poor posture”. With an insufficient amount of exercise, excessive sitting, and minimal lifting, pushing, and pulling, we unwittingly set ourselves up for a lifetime of unnecessary discomfort and pain.

Fortunately, there is a powerful solution that can help us reclaim the balance we once had. Reboot the core!

The K.I.S.S. ~ Reboot your core!

By “rebooting the core” through a series of simple exercises, we have the opportunity to restore our core hardware to its optimal state. These exercises act as the catalyst for realigning our body’s fundamental foundation. By engaging in these exercises daily for a mere two weeks, while maintaining a deep focus on the process through mindful awareness of the sensations we experience, we can initiate the transformation.

Once we have gained proficiency in these three exercises, they can seamlessly be integrated into our warm-up routine prior to embarking on our regular exercise regimen. This new approach effectively turns every exercise into a “core exercise,” as we are establishing a strong and stable core foundation that supports and enhances all other movements.

Research proves the significant role of the core in maintaining a balanced body. According to a study conducted by the Journal of Physical Therapy Science, a strong core significantly reduces the risk of developing chronic lower back pain and improves overall spinal stability. Additionally, a paper published in the European Spine Journal suggests that a well-developed core enables better control of movements, leading to improved posture and reduced risk of musculoskeletal injuries.

Pelvic Tilt

Tighten the muscles of pelvic floor and gently press the lower back to the floor. Do 3 rounds of 10 reps.

Dead Bug

Tighten your pelvic floor and press your lower back to the floor. Under control and without letting your lower back leave the floor, slowly extend the opposite arm and leg. Do 3 rounds of 5 to 8 reps.

Glute Bridge

Tighten the pelvic floor. Press down through your heels and flex your glutes “up and in”, driving your hips upward. Hold at the top for 2 seconds with glutes flexed. Do 3 rounds of 10 reps.

Let’s take the first step together and embark on this transformative journey to a stronger, more balanced self.

“Train for life. Love your journey!“