Master Your Core

Sharing my learnings from the book, Master Your Core by Dr. Bohdanna Zazulak

Master Your Core by Dr. Bohdanna Zazulak

Dr. Bohdanna Zazulak has devoted her career to figuring out why so many women get injured in sports and everyday life. What she discovered is that properly training your core muscles is the most important thing you can do to improve your health, build strength, and reduce your risk of injuries (for men and women).

In this book, Dr. Zazulak explains in simple terms what core stability truly means from a scientific perspective, and how a stable core directly relates to less injuries, better performance, and better physical, mental, and emotional health.

• To get fit and strong, reduce your risk of injury, and boost your overall health and mental well-being, there’s one core thing you can do, and that’s to empower your, well, your core.
• Your body is an incredible machine. It’s made up of over 650 muscles that work together to get you out of bed and propel you through life. And your core is the most crucial link in that kinetic chain.
• your core’s a lot more than just your rectus abdominis, or abs. It’s also your glutes, back muscles, hip joints, pelvis, and spine. It initiates and can enhance every major move your body makes.
• strength alone isn’t enough. Its flip side, stability, is just as important. you need core stability to move your body the way you want to
• stability depends on three types of muscle contractions.
  • concentric, like when you do a crunch and your abs shorten.
  • eccentric – those same abs lengthen when you jump or catch yourself when you’re falling.
  • isometric, when your abs maintain constant tension in a static position – think planks.
• Core stability also involves proprioception. Often referred to as the “sixth sense,” proprioception is your ability to sense the location and motion of your body in space. Your levels of core control and proprioception are the most significant factors in preventing injuries.
• Core training starts with cultivating good postural alignment. Poor posture is the main cause of neck, back, shoulder, hand, and knee problems. It also compromises circulation and makes you tired and depressed. 
• A good posture means your spine should be aligned vertically, with your chin parallel to the floor, your shoulders even, and your body weight balanced on both legs. The goal is actually to “stand up curved” – that is, to embrace your spine’s natural curvature. Looked at from the side, there should be an elongated, S-shaped curve going from your neck to your mid and then lower back. Your ribs should float directly above your hips. Don’t tuck your butt in – instead, lift it. Now grow tall by imagining that a thread is drawing your spine up through the top of your head. This will automatically engage your core. 
  • Tune in to and correct your posture. Think about how you’re encouraging alertness and happiness every time you lengthen your spine
  • Movement also encourages good posture. Do shoulder circles
  • Pandiculation entails contracting, then slowly lengthening and relaxing, your muscles. You naturally do it upon awakening: you tighten your jaw, arms, and legs; give a big yawn; and splay your arms and legs out as far as they’ll go. This sequence of motions resets your muscles’ alignment, decreases tension, and improves proprioception by providing your brain with sensory feedback.
• Develop a strong connection between your core, mind, and heart to quickly recover from – or even prevent – injuries.
  • things like breathing and meditation can be used to reduce pain and improve healing.
  • exercising your core gets your heart rate up, which is crucial for cardiovascular health.
  • the nerves in your diaphragm – especially the vagus nerve – can bring your heart rate down and reduce stress in your body. it’s important to stimulate and tone yours through meditation, massage, or cold showers.
• your ability to thrive isn’t just about being in good physical shape; it also involves your mental, emotional, and spiritual well-being. These aspects are all connected.
• holistic care means getting down with the idea of self-love.
  • exercising regularly and knowing when to rest
  • getting enough sleep
  • eating well so you don’t end up dying prematurely and don’t forget to drink enough water
  • If you’re a woman, self-love can mean becoming aware of your hormonal fluctuations
  • You can promote physical and emotional resilience by practicing meditation, gratitude, and compassion.
  • approaching spirituality with an open mind – whether that means connecting to the universe through a higher power, art, or nature – will help you cultivate wonder, contentment, and a sense of oneness.
• The author’s Core BASE Guide is all about activating both your local and global muscles through Breathing, Awareness, Stability, and Empowerment
  • Deep breathing combined with dynamic stretching can strengthen your mind-core connection and improve your posture, core stability, and oxygen flow. The star of the show here is your diaphragm – the breathing muscle.
  • Hop onto your belly and lace your hands on top of each other. Rest your forehead on the back of your hands, and then raise your chest. Inhale through your nose into your lower abdomen; imagine the air’s filling into your core and floating away your turtle shell. You normally take between 10 and 20 breaths per minute; slow that to 4 to 10 breaths. With each long exhalation, pay attention to the gentle squeeze from the front, sides, and base of your belly. Practice this diaphragmatic breathing for a few minutes every day to awaken, align, and balance your inner core.
  • Awareness ensures you’re using the right muscles at the right moment in order to move efficiently and safely.
  • Deeply breathe into your abdomen, then ribs, then chest. As you exhale, reverse the flow so that the breath leaves your abdomen first, then your ribs and chest. Gently rest your hands on your belly; feel it rise and fall. Inhale joy, exhale tension. Next, find your lower ribs; sense them expanding and receding like waves. Keep your mind focused on your inner core. Concentrate on contracting your core with your exhalations and relaxing as you inhale. Now begin to repeat mantras, silently or aloud and in sync with your breath, to strengthen your mental, emotional, and spiritual muscles.
  • Stability. Research shows that most traumatic injuries occur just 0.04 seconds after a knee or ankle starts to twist. But through dynamic training, you can actually teach your body to respond quickly enough to sidestep any damage.
  • Plyometrics, or jump training exercises, have long been used to develop core stability, balance, and power in athletes. Try these “Sky Hops.” Start with your feet hip width apart and your toes pointing straight ahead. Reach your arms up and lengthen the top of your head toward the sky. Bend your knees as you squat down, then push through your heels to jump up and down as fast as possible. Try to land softly with your knees parallel to each other.
  • try hanging like a spider! Suspension exercises use straps and your own body weight as resistance. They’re an effective and entertaining way to promote core muscle control.
  • empowerment. You know your core does best when your mind and spirit are thriving – so embrace play!
  • Challenge yourself to try something you’ve never done before – maybe surfing or rock climbing. Pilates, yoga, martial arts, and dance are some of the best ways to strengthen your mind-body connection.
  • laughter is the best medicine. Laughter actually engages your musculoskeletal, respiratory, and cardiovascular systems – as well as all parts of your core.