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A roadmap to engaging the inner core?
I’m a man who would like to be as addicted to pole as some of you are.
A year ago, as a fiftieth-birthday resolution, I decided to stop just pushing iron back and forth, and instead find a whole-body sport which was fun and expressive, demanding both strength and flexibility, pose and motion, lower and upper body. Pole was an obvious choice because I was once a gymnast, and has proved delightful in some ways but hugely frustrating in others.
Many people have told me that one of the biggest secrets to enjoying and excelling at pole is “inner core activation,†but I only recently realized that the inner core isn’t the same as the ab muscles. Because my ab muscles are so strong they take over completely, even in Pilates, I can’t even locate the deeper ones, much less invoke them voluntarily.
I’ve mentioned my core-free dilemma to friends in my studio, and they look shocked (and a bit sad for me). So I’m asking you: Has anyone newly discovered her core during midlife, or tried? If so, would you share your experience? Did you do something systematic? Did it just show up? How did you know, how long did it take, and what did it feel like?
I can’t imagine a more helpful and sweet crowd to learn this from. Thanks!
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5 Replies
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I started poling over a year ago at age 43. I did not start out with muscle so building ab muscle and core strength went together. I can’t say that I technically know the difference between ab muscle and engaging the inner core but I know the difference in how it feels to me. Using the ab muscles is what gives me movement, using my core is what gives me control. Take an elbow stand for instance. My abs are what I engage to get my legs up, but once there, my body is not moving, but I have to engage all my core muscles to keep me up there. I hope this helps. Btw, welcome to the world of pole!
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Hi welcome to the site! By inner core I’m guessing you mean the Transverse Abdominis, Multifidus and pelvis. You are correct that these groups are important and they can be a challenge to focus on for those who are strong. Doing exercise for these areas can prevent back pain and injury. In addition to training the inner core you’ll want to condition the smaller muscles and stabilizers of the limbs too! If you’re interested in video explanation of exercises that will focus on these areas, check out the conditioning section in the lessons here. I have lessons that cover all of these areas including the illusive Multifidus! I feel that training the Multifidi is important for protecting the back during back bending.
https://www.studioveena.com/lessons/view_category/conditioning-exercisesIt’s really impressive to me that you’ve decided to focus on inner core! I think a lot of people skip exercises that use smaller muscle groups because they “feel” the exercises are too “easy” and because they don’t need to grunt and huff and puff through it, it must not be worth doing. 🙂 I can’t stress how important conditioning is for pole.
If you don’t already have the lessons here you can try them for 3 days free using this code GET3 FREE.
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Autumn Sky: Thanks for the motion-vs-control description…it sounds a lot like what my wife says. When your core is engaged, is it automatic, or do you need to concentrate on it? Does it feel different than in normal life?
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When learning a new move I usually have to think about it. Right now I am working on my Aysha and Iguana mount. Before I start my Aysha practice I do hand stand shoulder presses off the pole keeping my upper legs parallel with the floor, this reminds me how my core should feel when I am doing the Aysha. Iguana mount, I do a few elbow stands first, again, reminding me how my abs should feel when doing this new move.
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So yes, I definitely have to think about it when learning a new move until it becomes part of that move, and yes, it feels different then everyday life.
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