What does the movie “The 40 Year Old Virgin” and your core have in common?
If you don’t use it, you lose it.
In this video I’m going to show you exactly what the core is and how to “use it” with only 1 quick and immediately applicable secret.
First, let’s get the boring stuff out of the way:
The word “core,” is often misunderstood. The core is all the muscles from the bottom of your rib cage, to the top of the pelvis, and all the way around.
It includes the front abs, obliques, and lower back muscles.
Or, if you speak anatomy douche: rectus abdominis, transverse abdominis, internal and external obliques, multifidi, extensors, and your DIAPHRAGM.
If you’re looking to get a toned midsection, want to hit the golf ball further, or you just want a healthier lower back, having a stronger core is key.
So what’s the #1 secret to obtaining a stronger core?
Using your diaphragm to breathe. Diaphragmatic breathing.
The diaphragm muscles that control breathing are actually attached to all your core muscles.
Therefore, when you are properly breathing by using your diaphragm, you will be able to stabilize your core to make it stronger.
Think of the diaphragm as wires holding up a bridge, with the bridge being your spine.
If your wires aren’t properly functioning, the bridge will collapse.
If your diaphragm isn’t properly functioning, your spine will break in half.
Just kidding, but your spine will be greatly compromised.
So what’s the best way to get you breathing from your diaphragm?
Supine belly breathing FOR THE WIN:
Step 1: Lay on your back with your thumbs pushing into the bottom of your ribcage and your fingers wrapping around to the front of your diaphragm.
Step 2: Take a deep inhalation into your stomach, trying to push out the ribs and stomach using the diaphragm.
Step 3: Exhale and get all the air out of your body. When you think you’ve got it all out, keep exhaling.
Step 4: On your next inhalation, don’t just push out your fingers and thumbs using the diaphragm, but also inhale air into your lower back to push your body away from the ground.
Step 5: Repeat for 8 to 20 breaths, simultaneously using the diaphragm to push your entire core outwards.
This method is not only great for having a stronger core, but it will also decrease the hormone responsible for increasing your belly fat, cortisol.
Did I just make your day? Did I just ruin it? Either way, thank you for watching this far! If you’re part of the “cool” group, please share this with your friends and family, and if you haven’t subscribed to my weekly fitness newsletter with more videos like this, go to dcfitpros.com/subscribe-me.
– DC Fitness – Personal Trainer in Brentwood 90049