Having 6 Pack Abs Doesn't Mean You Are Strong
It means you have low body fat
When I was a young dancer, I would see other women in my ballet and modern classes with sculpted muscles and a “ballet body.” This was never me. I was (and am) short, and always had a stockier build. I wanted to be sculpted like them, and would spend hours at the gym trying to build my muscles so that I too would look like these ripped women.
What I realized over time was that these women weren’t strong, they were skinny. Of course some women were both, but that wasn’t the norm amongst this crowd. Having lower body fat shows off your muscles, but those muscles aren’t necessarily strong, they are simply visible. Everyone has 6 pack abs, they are the Rectus abdominis muscles; they might just be under a layer of “insulation.”
Despite what society would have you believe, if you want to be healthy, it’s more important to be strong than it is to be skinny, especially as you age. Having a smaller body doesn’t mean you are healthy, just like having a larger body doesn’t mean you are unhealthy. Having 6 pack abs doesn’t mean you have a strong core, and having a strong core doesn’t mean you will have 6 pack abs. The 6 pack is an aesthetic, it’s not necessarily functional.
Why do we need a strong core?
If you’ve ever given birth vaginally, or if you’ve been a victim to gravity for more than 50 or 60 years, you may understand needing to cross your legs when you sneeze or cough. Having a weak or tight pelvic floor can cause “leakage” which only gets worse as you age.
A lot of lower back pain is due to having a weak core, often as a result of decades of poor posture or sitting at a desk for a living. Some muscles get tight, which restricts access to other muscles, and this leads to pain.
You may not realize how much balance matters until you lose it and fall. Having a strong core gives you better balance and the ability to navigate uneven surfaces more easily. Falls can lead to fractures, so the less you fall, the better. You heal slower as you age, and it always takes longer than you would like.
So what is Core Strength?
Functional Core Strength focuses on more than just the Rectus abdominis muscles (6 pack). You have 4 abdominal muscle groups, plus a pelvic floor, inner thighs, glutes, spinal muscles, and hip flexors. All of these muscles work together to make up your Core.
Strengthening your core means working from the inside, out. When I teach my Mindful Core class, it’s a combination of yoga and pilates movements that create functional strength by moving slowly and intentionally through the exercises. They use your own body weight and resistance against gravity to build strength.
Endless crunches will not give you a strong core, especially when you do them quickly or are only pulling on your head. Understanding the purpose of these movements will help you do them correctly by accessing the muscles that you are trying to strengthen. The more mindful you are, the more positive effects you’ll feel in your body.
Core exercises
There are so many wonderful core exercises to choose from, but here are a smattering of my favorites, some with modifications if you are just starting out.
Pelvic tilts
If you can do these, you can do all the others with more stability. This exercise is simple, but it’s easy to cheat by using your legs or glutes. This movement isolates the pelvic floor and Transversus abdominis muscles (aka lower abs).
Start on your back with your knees bent, feet on the floor. Your pelvis should be “neutral,” which means there is a small space between your lower back and the floor. You should be able to slide your palm under there, but it’s not a big arch. It’s the natural lumbar curve you have when you stand.
Inhale a breath. As you exhale, engage and gently lift through your pelvic floor, activate your lower abdominal muscles and flatten the lower back to the floor. Inhale to return to a neutral pelvis, exhale to remove the space under your lower back. Make sure your buttocks and legs are relaxed. Repeat 3-5 times moving slowly and intentionally with your breath.
Here’s a little video for you on Pelvic tilts.
Marching
Again, a seemingly simple movement, but harder than it sounds. The goal is to keep the pelvis stable and unmoving the entire time.
Come into your pelvic tilt removing the space under the lower back. Hold that position and inhale to float your right knee over your right hip without moving the pelvis. Exhale to lower the foot back to the floor, keeping the pelvis still. Repeat on the left side.
Go back and forth, lifting each knee 3-5 times keeping the pelvis completely still and your lower back glued to the floor. You can stay on one side, or keep alternating. Play with what feels useful to you. After the last time, release the pelvis back to neutral.
Bridge pose
Unlike in yoga, this version is less about the backbend and more focused on the glutes (and pelvic floor, lower abs, and inner thighs). I like to do multiple variations on this pose to activate and strengthen different gluteal muscles (we have 3).
Start on your back, knees over the ankles, feet comfortably toward your hips without struggle or strain in the knees. Your feet and thighs should be parallel to each other, and somewhere between hip and shoulder distance apart; not too wide, not too narrow.
Keep a neutral pelvis while engaging the pelvic floor and lower abdominals. Press downward through your feet and lift your hips, as high as they go comfortably, engaging the glutes. If your hamstrings start to “talk” to you, make sure you are using your glutes and not overusing your hamstrings. Bring your hands to your butt if you aren’t sure. Connecting your heels into the floor can help.
Hold for 3-5 breaths, then roll down down one vertebra at a time. You can do this 3 times, or you can repeat this with externally rotated feet and internally rotated feet. Pivot on the heels to rotate outward and you’ll feel the outer glutes, rotate inward to focus on the inner thighs and internal rotators in the hips.
Clam shells
You can do these with or without a band across your thighs for added resistance. I find doing them “as is” can be plenty.
Lie down on your left side, extending your left arm to rest your head on it. Have your knees bent but a little away from the torso. Press your right hip slightly toward your feet so that there is a bit of space under your left waist and you are in a neutral pelvis.
Inhale a breath. As you exhale, keeping your toes together, press your right knee toward the ceiling. Be sure to keep the pelvis completely still and isolate the leg. Press your thigh against an imaginary (or real) band across your thighs, or imagine moving through molasses. Inhale to bring the right leg back to the left leg. Repeat 3-10 times, slowly and mindfully, then repeat on the other side.
Planks
I hate holding planks as I find them boring, but they are incredible for overall core strength and stability as they force encourage you to use all or your core muscles, and then some. There are many ways to modify this pose to make it more doable as you slowly build strength.
You can do this against a wall, using a chair, having your knees down, or the standard version on the floor with the knees lifted. In all variations, you should engage your pelvic floor, glutes, quads, abdominals, and inner thighs. Placing a block between your thighs can help you feel all of that. If you have wrist or hand concerns, you can also do these with your forearms on the floor, wall, or chair.
Start in Table pose and extend your right leg backward, ball of foot on the floor. Stand on that foot and extend your left leg back to match. Gaze at a spot on the floor directly under where your eyes sit in your head so that the neck is aligned with your spine. Your hips should be lower than your shoulders but higher than your heels so that you create a straight line from head to feet (or knees). Your shoulder blades should be neutral on your back so that you’re not rounding. Hold 3-5 breaths then lower your knees and rest in Child’s pose. Repeat again extending your left leg back first.
Join me on the mat in December, online!
Mindful Core is one of 5 different classes that I’ll be teaching as part of the End of Year Yoga Launch, mindful support to help you through the holidays! From December 9-20 I will teach 10 special classes, 8 of which are only 15 minutes, to support your mind and body, helping you feel stronger and more relaxed during this chaotic and busy time of year. Classes can be take live online or on demand!
Mindful Core uses the wisdom of yoga and pilates to build functional core strength that you can take with you off the mat and into your life. These 15 minute classes are easy to sneak into a busy day and will leave you feeling like you can handle anything.
Click the button below for more information or to sign up!
I am always reminding my peeps that it’s like an apple core. Core muscles go all the way around! (And yes, six-packs come with various levels of insulation. You’ve got your basic styrofoam all the way up to a yeti 😂)
After early depression left me with limp posture, I’m finally realizing the muscles along the spine are core muscles. The more I strengthen them, the more my posture returns to its original state. Thanks for sharing your wisdom with us, Janine.