It’s the turn of a New Year and we want to be in top gear. We want it all – an uplifted spirit, a steady mind and a strong and chiseled body. Oh and abs to be envied…Who doesn’t want the six packs of a tucked tummy? I guess everyone. But the truth is that the six packs are the external wrapping of the abdominal musculature. The real deal, though, is to fire up the internal abdominals that will ensure a strong and supple core, improved posture, better balance, easier breathing, a supported lower back and an unshakable center. And with a firm center and a positive attitude everything is within reach. Such good reasons to work that core

I like to think of the core as a muscular corset that holds the entire body. It ensures center of gravity whether we’re at rest or moving our limbs. We actually draw upon this core strength whenever we walk, sit, exercise or perform pretty much any activity. Most of us think the core is around our pelvis, but in fact it also includes the pelvic, mid and lower back, and even the hip muscles. All of these muscles team up to support our spine and skull.

No wonder why the core is the crux of all psycho-physical systems of training, like Tai-chi, Qi-Gong, Yoga, Pilates, among many others. When you cultivate a strong core, you are in your power and you own your life. I felt just like that when I picked up Tai-Chi some twenty years ago. I was suffering from chronic back pain at that time, and embraced this ancient art of kinetic meditation to avoid potential spinal surgery. Not only did I avoid the surgery, but I also supercharged my body by doing breathing and movement practices that focused on internal core strength and mental and physical wellness.

The most fascinating part of the practice was actually the warm up that included various isometric core strengtheners. Out Chinese teacher Li-Ajun called it the “Diamond Belt” shocker. He had us dance in forearm plank switching arms for five minutes; then flip on the belly and swim through a dry breast stroke; then he would have us do knee lifts while twisting and skipping from side to side. The core-engaging workout was intense, but in 10 minutes our abdominals were fuming and we were ready for the dynamic part of the training. After the core blast, we felt properly aligned, our postures naturally adjusted to the movements. Master Li-Ajun taught us that out body becomes a powerhouse when our internal muscles are soft like silk and strong like a rock. And he was damn right. After our abs workout we had an unshakable balance and we were able to move from the core without overtaxing our muscles. What was the secret to this “diamond belt” shocker?

He explained to us that core work is different from strength-training programs that isolate a single muscle group. Instead, they challenge as many muscles as possible in integrated, coordinated movements. Core moves should engage your entire body, from head to toe. That is why he never made us do crunches. He thought they were useless and overtaxed the lower back. He further taught us that overtraining abdominal muscles while snubbing muscles of the back and hip can set you up for injuries and cut athletic prowess.

His idea was to train the core by employing isometric exercises: In these moves, you’ll hold a position for a period of time instead of contracting your muscles through a range of motion.

“This is how we train the internal musculature, the diamond belt”, he exclaimed. Then he would go on talking about the role of core-strength in building trust and self-worth. He believed that a strong center brought a sense of security, but also mental acuity. He would give us homework to be observe the engagement of core strength in our every day activity. We had to become conscious of every minute action and try to do it from the crux. So bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — all these mundane actions became the center of attention. This simple exercise in mindfulness, made us realize how much all the little actions that we neglected, rely on our core, and that we might not notice until they become difficult or painful.

It was an incredible exercise, because we got to appreciate the most basic activities of daily living — bathing or dressing, for example — and notice that they all call on our core. Then we took that exercise to our on-the-job tasks. We saw how jobs that involve lifting, twisting, and standing all rely on core muscles. But we also became cognizant of how less obvious tasks — like sitting at our desk for hours, picking up the phone — engage our core as well. Bringing awareness to these simple actions by employing the core – changed our perception of life and filled us with appreciation and joy of being able to walk, run, sit and perform all our daily activities at ease. We felt physically balanced, but also mentally stable. We were no longer complaining of lower back pain or poor posture. And we never dreaded the five-minute fore-arm dancing plank before Tai-Chi training, because it made us pillars of resilience and inner strength. We thought of core power as our center of creativity and inner resolve.

Then we approached everything in life with grace and grit. You can do the same…

If washboard abs are your holy grail, remember that it’s essential to trim body fat through diet and aerobic exercise and build strong abdominal muscles through isometric core sessions. And before you aim all your efforts at developing rippling abs, remember the internal corset mantra of Master Lia Ajun and cultivate internal core, so you can be soft as silk and strong like a rock.

Abs Shocker Yoga Routine: Power House (open level)

Performed by our esteemed dance educator and choreographer Valentina Priolo

This Yogea routine combines isometrically held positions from Martial Arts with dynamic pulsing from Pilates – all strung through artful Yoga postures that engage various groups of core muscles simultaneously. The static poses paired with active exhalations engage the inner corset and juice up the entire core. The flow undulates from semi-reclining to supine, through seated to kneeling to give you a firming workout. Lateral twists while engaging the core build the oblique abdominals and slim your waist. Central tightening accompanied by intense breath weaves the rectus abdominals, supports the lower back and improves digestion. Reclining arches stretch the abdominals out. Loosening the long muscles while cementing the junction muscles so you can engage the core from the pelvis. Reclining twists and gentle back bends massage the front of the body and guide you into an exciting creative visualization that makes you celebrate the body as a powerhouse of internal energy and information.