We can’t help ourselves. We all strive for a solid core. But, as it turns out, this common fitness goal goes beyond a six-pack and deeper than rock hard abs. I believe you don’t need to target your abs to get to that solid core. Curious? Read on.
I spent 25+ years harshly judging and sabotaging myself for not looking, feeling or being good enough as is – for not being worthy or acceptable as is. I managed anxiety and depression with the insidious cycle of restrict-control-binge (both food and exercise) that went on in secret for about 10 years. I felt ashamed for the fear of inadequacy that I outfitted with perfectionism. I was energetically dizzy, mentally self-conscious and physically exhausted from obsessive-compulsive coping strategies. I experienced chronic fatigue, panic attacks and intestinal problems from being disconnected from and mistrusting of myself to the core – impulsively reaching out for guidance from those I perceived to be wiser.
And I bet I’m not alone, am I? Are you with me?
The long and winding process to interrupt, understand and heal these patterns of thought and behavior as well as (re)connect with a deep and authentic sense of self/purpose/path began after college. But it wasn’t until witnessing and grieving my mom’s death followed by navigating infertility and related hurdles to TTC at 36 that I began consistently practicing what I preach: righteous self-care versus restrictive self-control. Life had hit me with a 1-2 punch to my body/mind/spirit that knocked me down and woke me up. This is an unfortunate pun but it rings true: I was left with no choice but to cut the cord of relying on external, superficial or fleeting cues that I was “OK.” Like, ahem, abs. Here’s where the concept of an authentically solid core comes in.
We’re born into a body in which consciousness – the human spirit – gets to reside for a single lifetime. The physical strength and integrity of the core are correlated with our mental and spiritual well-being. The bones, muscles, connective tissues, etc. that contain this human experience should be tended to in loving, nurturing, reinforcing and empowering ways. If we are given the tools to do that and we choose to do the opposite, we are squandering our freedom – our personal power – our righteous and authentic sense of self.
The deep and structural muscles of the core, to me, are the most “bodywise” entry point for restoring and reclaiming an authentic, empowered and STRONG sense of self. There is so much more depth and function to us at the core than the appearance of abs (rectus abdominis). This is especially important to keep in mind if you are currently pregnant or if you’ve recently given birth. In both instances, the abs and their connective tissues stretch, change shape and may be inaccessible for some time by way of crunches or sit-ups. But, in both instances, you can maintain a strong core and preserve the integrity of your abs for later in postpartum recovery. You can start here if you are pregnant and here if you’re recovering after baby’s b-day.
Now, about those “six-pack abs,” I have what might be surprising news for you: you already have them! And targeted ab exercises alone won’t actually lead to a well-built solid core you can see and feel. But, the good news is, I’ve designed a workout called “Authentic Core” that will definitely move you in the right direction.
Please note: If you have recently been pregnant, had a C-section or experienced any other compromise to your abs, please check with your doctor, midwife or a physical therapist before doing this workout.
Authentic Core by BodyWiseMama
Give yourself 20 minutes for this workout. Set up a timer on your phone or computer to keep you “on the clock” without having to keep your eyes on the clock. There is no break in between exercises/intervals but you can take 30-60 seconds off in between each round to reset your timer, stretch and/or hydrate. Be sure to practice diaphragmatic breathing as much as possible throughout the entire workout.
Round 1: 60 second intervals
Round 2: 50 second intervals
Round 3: 40 second intervals
Round 4: 30 second intervals
Round 5: 20 second intervals
Lat Pull Lunge + Kick*
(optional: w/ or w/out light-to-medium dumbbells: ~3-10 lbs.)
*split time between sides
Goddess Squat Reach + Rise
(optional: w/ or w/out light-to-medium dumbbells: ~3-10 lbs.; no arm reach or calf raise)
360 Degree Leg Circles*
(optional: Dead Bug – dynamic or static)
*Circle legs towards the right for half the time then switch towards the left
Bridge Walk
(optional: Bridge Hold)
(4 small steps forward/4 small steps back)
High Plank Toe Taps or Jacks
(optional: Hover Knees above ground in Table Top)