What Does It Mean to “use the Kernel” Anyway?
When we do exercises of any kind, there is often an instructor or trainer in the background telling us to “engage the core.” But what does this actually mean? It turns out that there are two different ways to do this, and they produce opposite results, so it’s important to know which one you need to work on in order to reach your fitness goals.
There are two ways to use your kernel
Pull your navel up to your spine
This one is probably familiar to you if you’ve ever done Pilates or physical therapy. You are told to pull your belly button towards your spine, or to think about “squeezing” or “pulling in” your abdominal muscles. In this movement, you still allow yourself to breathe; you do not suck in the stomach, but tighten it with muscles. (If you look in the mirror, you will notice that your waistline gets smaller when you do this. Sometimes people also do this to pose for a photo or to create a slimmer look when performing as a dancer.)
The reason it is a common practice in many physical therapy, yoga, and Pilates exercises is because it activates the transverse abdominis muscle , one of the lesser known abdominal muscles. A 1999 study found that people with low back pain were less likely to contract this muscle when they moved their bodies, so physical therapists began instructing people to contract this muscle to protect the back from tension.
Unfortunately, it turns out that this trick may not protect your back very much in the end, but it’s still popular advice. If you do yoga or Pilates exercises this way, you are in good company. However, this does not mean that you need to do this.
Prepare Before Lifting Anything Heavy
Now let’s talk about what to do if you are lifting heavy weights or preparing for a strength feat. First, you need a parenthesis. (A tummy tuck can also be a good alternative to a hollow stomach for physical therapy, but I’m not your physicist, so talk it over with them.)
When you prepare for the lift, you are doing something very similar to expecting a punch to the stomach. Try this now: you will likely hold your breath, squeeze your abs, and feel the muscles around your waist tighten. It may appear that you are pulling your ribcage towards your pelvis. This will activate the transverse abdomen and everything else. (If you feel like you’re sinking due to a bowel movement, you’re doing it right.)
This is what powerlifters and other weightlifters mean when they talk about preparing for the lift. If you are wearing a belt , the fixation will push your abdominal muscles towards the belt (not only from the front, but from all sides).
This process turns your torso into a strong, stable, pressurized column that can support a lot of weight (like a squat ) or hold its position when you apply force to it in the other direction (like a deadlift when your torso is a binder). the link between your back, the leg muscles applying force, and your arms, which support the bar in your hands).
Holding the breath and holding it in place with a valsalva maneuver is usually part of this process. In some cases, such as if you are pregnant or have certain medical conditions, your doctor may advise you not to hold your breath under pressure. You can still do your best to pull up; just exhale slowly as you rise, rather than holding your breath. (If you have health concerns, talk to your doctor about if this is right for you.)
When trying to do weightlifting in the gym, remember the difference between these two ways of engaging your core, and don’t try to squeeze your belly or pull your belly button up to your spine, as this will have the opposite effect of what you want. Save this movement for Pilates; when you are under the bar, be sure to hold on.