Getting to the CORE

*The following is derived from our studies of Paul Chek's book, "How to Eat, Move, and Be Healthy" 

Your core is also known as "the Action Center".  Every single move that we do in the gym, outside of the gym involves the middle of our body, our core.  Repeating:  EVERY single movement that we do in our everyday life involves the core of our body.  
  Lets look at Core functions:

1. Protection of your central nervous system (CNS) and internal organs (it's a shield)
2. Supports the natural mobilization of your internal organs (our organs do move a bit inside our bodies)
3. Circulatory support (pressure changes that assist heart and extremity muscles circulate blood and lymphatic fluid throughout body)
4. Foundation for movement

We must have healthy, strong core function for proper efficient body processes inside and out.
With this being said, why is the core the most neglected part of the body for most gym goers? I think that the answer to this is that people simply only think about the front of their core and just work on their abs with crunches (the quest for the washboard 6-pack).  There are countless infomercials touting ab machines and other implied spot reducing machines promising to melt away abdominal fat.  It's not that easy, there's no such thing as spot reducing......and your core goes all the way around and includes the abs, lower back, and hips.  Some people argue that the core is really your entire torso.  Our extremities rely on the core for stabilization and force production.  We must strengthen all aspects of the core, and we can get you started with the most basic move, the plank.

1. Start by lying face down on the ground or use an exercise mat. Place your elbows and forearms underneath your chest.
2. Prop yourself up to form a bridge using your toes and forearms, have a straight-line from your ears, shoulders, hips, knees, to ankles.
3. Don't cheat! Maintain a flat back and do not allow your hips to sag towards the ground. 

Next, try the slightly more difficult plank, a plank with arms extended (push-up position).  The further your body is from the floor, the more unstable it is and harder to maintain the plank form.

When you are ready to spice up the basic plank movements, make your foundation a little more unstable by throwing up an arm, leg, or both!

You should transition to performing the Side Plank and make sure that the bottom hip doesn't sag.  When you perfect this basic side plank or get bored, up your game by raising your arm and leg, Star Side Plank.

As humans that enjoy being vertical, it is imperative to strengthen and maintain a healthy core.  Take these exercises and incorporate them into your gym workouts or even do them in the comfort of your own homes or hotel rooms.  Remember, our core musculature keeps our torso upright.  You have to have a strong core for the functional movements of everyday life (e.g. carrying a suitcase, picking up a child, carrying the groceries in from the car, etc.) because like Paul Chek says, "You can't fire a canon from a canoe". 


Now from my (Jami's) perspective: The core is actually the entire torso but most thought of is the area at the base of the ribs to right above the pubic bone. This is the area of the 2nd and 3rd chakra or Zone 2 and 3. Chakras are invisible centers of energy. We have 7 from the base of our spine to the top of our head.

Zone 2 or the Second Chakra muscles are, the lower abdominal, lumbar spine and legs and feet. It's related functions are sexual functionality, elimination, and water regulation.

Zone 3 or the Third Chakra muscles are the upper abdominals, mid-back. It's related functions are digestion, assimilation and muscles.

I will use the words zone and/or chakra interchangeably. Our energy centers are meant to move but at a balanced speed. Not too fast or too slow. Imbalances are experienced in our bodies and life when our chakras are out of balance.  Zone 2 imbalances will manifest as stress over relationships and sex. Zone 3 has to do with our personal power or self will and digestion. Low self esteem and not being able to be one's true self are imbalances in the 3rd chakra along with digestive distress.

Along with nutrition and exercise, it my opinion that it is part of the "becoming healthy/healthier" journey to look into these other areas of our life. These are the areas that will connect us to a deeper part of ourselves. Our spiritual self. 

"Exercising the muscles for each zone (1-6) delivers beneficial energy to the hormonal & organ systems, as well as to issues related to the spinal segments in that particular zone. This system is the foundation for yoga, tai chi, and the zone exercises presented in this book."

                                                                      Paul Chek