5 COMMON MYTHS ABOUT THE CORE

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1 5 COMMON MYTHS ABOUT THE CORE In this e-book, we look at the 5 most common myths surrounding the core and suggest ways you can strengthen your core safely and effectively.

2 ABOUT THIS E-BOOK This e-book has been produced as a resource to help you strengthen your core. Please consult a Physiotherapist or Doctor prior to trying any of the exercises suggested in this e-book As an experienced Chartered Physiotherapist and Clinical Pilates instructor with over 10 years experience, I have heard just about every core myth imaginable (some more wacky than others)! I have compiled this list of the 5 most common misconceptions that I hear regularly about the core. e-book means that you are ready to challenge the conventional wisdom and beliefs about the core that have confused so many people who just want to reduce their back or neck pain, improve their posture, reduce their risk of injury, increase their flexibility and ultimately, live happier and healthier lives. The fact that you have taken the time to download and read this Core strengthening shouldn t be rocket science. In fact, it should Discover Safe and Effective Core Training

3 About the Author Chartered Physiotherapist and Accredited Clinical Pilates Instructor with over 10 Years Experience Teaching Pilates to People in Pain be very simple! However, there does seem to be a lot of confusion about what strengthening the core is really all about. Just follow the advice in this e- book, BUST some of the myths Core strengthening shouldn t be rocket science surrounding core training and, with just a little understanding of what the core actually is and how to exercise it, you will be able to start strengthening your core safely and effectively today.

4 The Core is all About Your Abdominal Muscles

5 This is one of the most common myths about the core. If you go to the gym or Google core exercises, you will most likely end up doing a whole bunch of exercises that work only your stomach muscles, but this is only really working a very small part of the overall core. The Abdominal Muscles are only a Very Small Part of the Overall Core The core as a whole is made up from an inner core and an outer core. The inner core includes the deepest layer of stomach muscles the diaphragm, the pelvic floor and a group of small muscles in the back called Multifidus. To really work the core, remember to include exercises for the deeper abdominal muscles, the diaphragm, the muscles on the back and sides of the trunk and the buttock muscles. The outer core is made up of the outer abdominal muscles, as well as the muscles in the back and sides of the trunk and the buttock muscles

6 Sit-ups and Crunches Strengthen my Core and Help Back Pain

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8 Having a Six-Pack Means you have a Strong Core

9 The six-pack muscle is a muscle called and it is the outermost layer of the stomach muscles. The muscles of the inner core are far deeper than this muscle and play a completely different role in supporting the spine. A Six-Pack Doesn t Always Mean that you have a Strong Core As I ve mentioned before, the core is about more than just the stomach muscles and the six-pack muscle is only one of many outer core muscles and its role in supporting the spine is extremely limited. The exercises usually done to get a six-pack generally have very little effect on the deep core muscles. very strong core. However, very often, these people struggle to do even the most easy PhysioPilates exercises. But with regular practice, they usually get stronger and improve their pain. Over the years I have treated many people for back pain who have a six-pack. At first glance, you would expect these people to have a

10 The Harder I Exercise, The Stronger I Will Make My Core

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12 Pulling My Stomach in as Hard as I can is Activating my Core

13 Switching on the core, engaging the core, activating the core, centering and engaging the powerhouse are all phrases you may have heard people use to try to activate the core muscles. What we are trying to achieve is to activate/tighten the inner core muscles without switching on all You should be able to breathe comfortably with the core engaged. the outer core muscles as well. When we have back pain, these inner core muscles can become weakened, not working to stabilise the spine as well as they should. So, when you are trying to engage the core muscles, you are trying to activate the deep core muscles., NOT the outer core muscles. In many people with back pain. The correct technique is to GENTLY draw in the lower part of the stomach - not the belly button or the upper part of the stomach (make sure you are not holding your breath)! I have created a Free Video Series to help you switch-on your core the corresct way. In the 3 videos, you will learn how to engage the deep core without activating the outer core. I will then take you through some gentle core exercises. However, if you pull in your stomach too hard, you will be working the outer core muscles which, as we ve already talked about, can already be overactive

14 If you would like to learn more about activating your core, why not sign-up for your FREE How To Engaging Your Core video series. In these video s, I take you through the various techniques you can use at home to make sure you safely and effectively switch-on the right muscles every time. In the first video you will earn how to activate your core and how to check the deep core is properly engaged whilst the outer core is relaxed. In the following 2 videos I will take you through some basic Pilates exercises to begin strengthening your core in a safe, controlled and effective way. To get your FREE video series, please click here MYPHYSIOPILATES.COM Don t forget, you can claim your FREE 3-part video series called How To Engage You Core here.