Cindy’s Core Confidence Secret is Torso Stabilization
I absolutely love core training in all my fitness classes.
I use torso stabilization to execute hoop moves, Latin dance in Zumba Fitness & Toning and in my Butt Blaster Bootcamp Classes. I personally became more invested in core training for daily activities after my little boy was born. I had lost my previously strong core and could not believe how it impacted everything I did from walking our dog to Salsa dance dips with my partner.
I remember in early post-natal stage when Cam and I had out first post baby dance, he did a very regular dip for us and I fell to the floor. I took action to get back my core strength through everyday practice. A year later I actually measured taller at my annual medical and my core is now stronger than ever! You realize of course, it was my posture that made me taller.
I was so thrilled, especially as a new mom, always carrying a baby, since core training feels particularly challenging. As a female with Celiac and Osteoporosis, measuring taller also meant I was taking steps toward spinal strengthening and prevention or delay in spinal fractures.
In Zumba Fitness & Toning I show my ladies core confidence cues to ensure sexy & sassy posture. This is how I disguise injury prevention techniques, strength training and stabilization as a sexy, sassy attitude!
In Butt Blaster I call it the soup can muscle work when we engage our whole core muscles around the spine. the bottom of the soup can is your pelvic floor and the top lid is your diaphragm.
When we engage our core, we stand tall, we look taller, we elongate the spine, we use our torso as it was intended, to keep us upright.
We therefore take pressure and impact away from joints and help prevent injury and maintain muscle mass in the natural process of aging.
Do it daily, ever chance you get. That’s it!
Stabilize your torso:
- Abdominals – Contract them to engage stomach muscles.
- Diaphragm – A quick inhalation through the nose to below the naval.
- Spinal Muscles – Shoulders back and down with open chest.
- Pelvic Floor – Woman: stop urination mid-flow, Men: imagine walking into a cold lake and squeeze.
- Glutes – Squeeze and lift them slightly.
- Exhale – Round lips to make a hissing noise when exhaling.
My cues in class are mostly visual and my verbal cues are below:
- Engage core
- Chest up
- Shoulders back and down
- Neck in line with spine
- Head up with space for apple between chin and chest
Practice walking with tight glutes until it becomes natural! At first you may feel like a robot, but keep practicing.
Find your Core Confidence!
Cindy