This 7-Minute Breathing Routine Targets Your Core Muscles

Erika​ ​Bloom​,​ pioneer Pilates instructor and a former professional dancer has a trick for strengthening your core muscles, and it doesn’t involve working out. The luxury wellness expert has provided holistic, supportive, body-changing Pilates in many places, and she has a few tricks up her sleeve for getting killer abs. Breathing, and that’s it! We’ve interviewed the master Pilates instructor (who has helped me with my own training), on how performing breathing exercises can help you regain strength in your abdominals. Doing these can help with diastasis recti, pelvic floor dysfunction, and back pain. Keep reading for more with Erika Bloom!
erika bloom breathing techniques
Image: Courtesy of Erika Bloom Pilates

Erika Bloom On Why Breathing Exercises Work To Strengthen The Core

1) Why do breathing techniques work to strengthen the core?

One of the main functions of the deep core muscles is breathing. They work as we inhale and exhale. It is effective and promotes functionality to repattern them to do the action they are structured to achieve. It is important to first strengthen and restore functionality and patterning to the deep core postpartum before adding in any superficial core work.

Postpartum, the muscles of the deep core need reawakened and repatterned. The core muscles also act as muscles of respiration or breathing. Therefore it is most effective to begin to retrain them by performing conscious breathing exercises. The transversus abdominis muscle, or TVA, also wraps around the torso and engages on an exhale to support the organs and stabilize the spine. Just activating these muscles with the breath is truly effective for creating tone, building strength, and repatterning core engagement post-baby. This work can address diastasis recti, pelvic floor dysfunction, and back and pelvis pain.

2) What is the importance of a strong core?

Our store core promotes beautiful posture and healthy movement in the whole body. Additionally, a functional core supports digestion, organ function, energy, and sleep. Restoring the deep core postpartum is also essential to preventing prolapse because of the involvement of the pelvic floor in core engagement.

3) How often do you recommend doing these exercises?

Doing 100 breaths in the morning and 100 at night is effective because it sets up the patterning to breathe well all day and even as you sleep.

Erika Bloom Pilates
Image: Courtesy of Erika Bloom Pilates

Breathing Exercise For Core Strength

1) On an inhale, focus on engaging the diaphragm and releasing the pelvic floor.
2) On an exhale, focus on engaging the pelvic floor and wrapping and tightening the deep transversus abdominis muscle.
erika bloom breathing techniques
Image: Courtesy of Erika Bloom Pilates

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