The Belly Dance Chronicles May/Jun/Jul/Aug 2021 Volume 19, Issue 2 | Page 54

well than that you do a lot of them . For this reason , it ’ s a good idea to have a physical therapist or exercise physiologist with training in core stabilization check to be sure you have learned to use the right muscles and breathe normally while you do the exercises . One goal of core stabilization exercises is to learn to contract the inner core muscles while you keep breathing normally . It is not important to do many repetitions of core stabilization exercises . No special equipment is required for core stabilization exercises .
Inner core muscles The transversus abdominis is like a corset around your abdomen . It ’ s the muscle you work if you pull in your stomach .
Multifidus is a muscle that lies along your spine from your neck to your pelvis , with short fibers connecting one bone ( vertebra ) of the spine to other vertebrae near it .
The muscles of the pelvic floor are most noticeable when you squeeze to keep yourself from urinating – the same muscles used in Kegel exercises .
Simple exercises Transverse abdominus contraction . The key to core stabilization is learning to use the deep muscles of your trunk . There are several muscles involved , but the first one to work on is your transverse abdominus . The transverse abdominus wraps around the front of your body like a corset . It ’ s the muscle you feel when you cough . To contract the transverse abdominus , pull in your adductor muscles ( like sitting on a horse and holding tight with your legs ) and imagine pulling your belly button back toward your spine . Glut muscles should be relaxed . Hold this contraction for 5 to 10 seconds ,
and then relax . Remember to keep breathing normally as you hold the contraction . You can do this exercise anywhere , in any position . Try it while you work at your desk , as you drive , or standing waiting at the supermarket .
Bridging . Lie on your back with your knees bent and your feet flat on the floor . Tighten your transverse abdominus , then push with your feet and raise your buttocks up a few inches . Hold this position 5 to 10 seconds as you continue to breathe normally , and then lower yourself slowly to the floor . Repeat 10 times .
Breathing : When you exercise , you should breathe mostly with your diaphragm , the large muscle that helps move air in and out of your lungs . To learn to breathe with your diaphragm , lie down on your back and put your hand on your stomach . When you breathe in and out , your hand should move up and down . Notice how it feels to breathe this way . When you start to exercise , try to get the same feeling of your chest and abdomen moving in and out as you breathe , rather than your chest and shoulders moving up toward your neck and back down .
Neutral spine Neutral Spine is the name for posture that maintains the three normal curves in your spine — one in your neck , one in your upper back , and one in your lower back . These three curves help absorb stress and impact on your body , both while you are sitting or standing still and when you move . It may seem more relaxing to let yourself slump down , but when you lose the normal curves of a neutral spine , you actually put more stress on your body . Your spine should be in the neutral position when you do core stabilization exercises .
54 The Belly Dance Chronicles � May 2021