Core stability exercises – 10 Benefits and why are they really so good for you?
Core stability exercises – what exactly are they and how can they help me?
Have you ever tried Pilates? Maybe you braved a class or maybe you have never actually even got that far.
If like me, you went along to a Pilates gym class full of at least 30 – 40 other people you may have walked away thinking I’m not really sure what that was all about? The words “zip and hollow” were a little empty and meaningless to me if I’m honest.
Yoga on the other hand, I stretched, I felt a sense of achievement if I got into and out of a warrior pose without falling over but Pilates was puzzling.
I couldn’t feel what exactly I was supposed to be doing and when!? It all sounds so confusing!
During my physiotherapy career I became more interested in core stability exercises as I used them with many different patient types.
I became fascinated by these muscles and I am now on a mission to help everybody I can to understand them and use them.
We all have four muscles that attach directly to our spine that act as core stabilising muscles.
The two most common and well known are the transverse abdominis (lower tummy muscles) and the pelvic floor muscles.
If we can strengthen these muscles and use them functionally then we have created a brilliant inner powerhouse unit that can protect and help prevent further injuries to our backs and our bodies in general.
So, here are the 10 reasons why core stability exercises are so great for you:
1. They strengthen your spine.
Our core stability muscles are deep, inner layers of muscle whose primary purpose is joint stabilisation. They form an abdominal cylinder of stability deep within our bodies around our spine which is often referred to as our “centre”.
These muscles are like endurance muscles that are required to work all day and provide a continuous support to our spine. They should be worked therefore at a slow and gentle pace to avoid fatigue.
Working our core stability muscles during functional tasks like walking, taking the washing in and out and climbing the stairs increases their strength which in turn stabilises and protects your spine.
2. They help protect you from further injuries.
Having a strong abdominal cylinder will help increase the stability of each vertebrae in your back. This then allows your powerful outer muscles to function without cause for concern.
Following an injury it is normal for our inner core muscles to stop functioning. They quite often will switch off when the body is experiencing pain. However, this is when the larger outer muscles try and step in to “help” which often causes muscle spasm or the muscles working to hard to compensate for a lack of support from your centre.
Does this paint a picture to you?
I regularly saw patients in A&E with severe low back pain because they were experiencing intense muscle spasms that were trying to “help” protect their body from further injury. The pain was so severe that when they would try and move, it got worse so they would stay still thinking that would help resolve the injury.
Injuries need new blood flow, new body cells, new nutrients and nourishment to help the healing process. You don’t get any of that by keeping still.
Static = stiff
Movement = nourishment.
Working your inner, deep core muscles allows the bigger muscles to relax and muscle spasm to ease which is the best solution all round.
3. They increase your body awareness and body position.
Knowing how to activate your centre will in turn increase your body awareness of the position your body is in. It’s like a lightbulb moment when people understand this. Often we are so out of tune with our bodies posture and position it is hard to know exactly where we are in space.
Getting to know your body and being aware of how you are moving really does bring a whole new meaning to body awareness. It also helps you to focus hugely on the here and now.
Body awareness greatly improves your posture and reduces unwanted muscle tension as we learn to work our inner core muscles to stabilise our spine and let our outer bigger muscles relax and stop being overworked.
Ladies do you constantly feel like your shoulders are up around your ears?
The larger muscles are not designed to do an endurance job. Hence the increased tension a lot of us feel and hold there is extreme. We need to get back in touch with our shoulder blade stabiliser muscles and glide those shoulders back down away from our ears every time we realise they have crept up again.
Being aware of these bad movement patterns is the first step to reversing them!
4. They massively improve your body confidence.
When you can actively engage and work your core stability muscles your body confidence will soar. You will hold yourself straighter and taller which in turn elevates your confidence. Your shoulders will broaden and you will hold yourself with a much better stance.
If anyone watched Gary Lineker present Match of the Day in his boxer shorts the other week you would have noticed his rounded shoulders and slumped posture – he did not look comfortable at all sat there in his boxers and this exuded poor body confidence.
Standing tall and standing proud oozes body confidence that will help you feel better about yourself to.
5. They help you eliminate leakage problems when toileting.
Our pelvic floor muscles are our body’s natural trampolines that form the floor to our abdominal support canister. They help control the outlet of the bladder and bowel passages, keep the organs up in our pelvis, have a sexual function and help stabilise the spine as they attach directly to our tailbones.
Having good strong pelvic floor muscles help control keeping water, wind and poo in when we need to hang on a bit longer to get to a loo. They also stop us leaking if we cough, laugh or sneeze suddenly. Good usage of these muscles prevents incontinence problems.
6. They improve your posture.
If you can stand or sit with your core stability muscles engaged you will massively improve your posture and feel so much better.
Joseph Pilates has a great quote that says “Never slouch as doing so compresses the lungs, overcrowds other vital organs, rounds the back and throws you off balance.”
Has everyone just sat up straight reading that? Great stuff!
7. They energise you.
Practising core stability exercises using the Pilates method allows you to feel energised. This is because you are focusing on your body awareness and position throughout and engaging muscles that improve your posture.
Strengthening your deep, inner core muscles allow you to expend less energy as you are using muscles that are more efficient to support your body and it’s control.
8. They promote improved oxygenation & circulation to your body.
By breathing laterally as encouraged in Pilates this allows you to work the lower parts of your lungs which are the widest parts of your lungs. Imagine your lungs like two triangles in your chest – the base of the triangles are the furthest away from your shoulders.
When we are tensed or stressed we hold our shoulders elevated up near our ears. We tend to breath shallow into the top parts of our lungs which reduces the amount of oxygen we actually breath in.
By breathing deeply to the base and sides of our lungs we create vital extra space to allow improved oxygen consumption which in turn makes you feel super charged! This increase in oxygen, improves your circulation around your body and helps to nourish and provide essential nutrients to areas in your body that need it.
9. They reduce unwanted muscle tension.
Working our inner, deeper core muscles allows larger muscles to relax and so unwanted tension can be reduced in certain areas. The upper shoulders and our lower back are classic examples here.
If you can activate your shoulder blade stabiliser muscles you will create length between your head and shoulders which improves your posture and helps reduce the upper trapezius muscles from overworking.
If you can activate your pelvic floor and lower tummy muscles your back extensor muscles can lengthen and relax instead of feeling tight and short and hurting every time you bend forward or lift something heavy. Your core muscles will now stabilise the joints in your spine so your muscles who move you can help you do just that!
10. They help you work out without working up a sweat!
A true Pilates work out will make you feel taller and create space for you between each vertebra in your back. You don’t necessarily work up a sweat because the emphasis of the exercise is in the control and precision element of movement. Strengthening postural muscles that work steadily away in the background for us is all about how you are moving and not about how many or how quickly you finish the exercises.
With Core Stability Exercises you feel like you have certainly worked out, but in a toning up way rather than an out of breath, sweaty way.
Pilates is a superb form of exercise that if done correctly you will reap the benefits in more ways than one.
If you are injured or have suffered a previous injury then take care entering large gym classes and choose a smaller class with an instructor who can tailor exercise to your needs or adjust you if needed in class.
My new online programme “Confident Core” is an excellent starting block to learn how to use your core stability muscles effectively and will be available shortly. To join the mailing list so you get all the information as it goes live click <<<here>>>.
For more great advise and tips about posture, core stability exercises and body control follow me at www.facebook.com/MarieFellThePilatesPhysio
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**Exploring Colts Neck’s Cultural Gems**
Colts Neck is not just a city; it’s a collection of cultural gems.
From the Allgor-Barkalow Homestead Museum to Colts Neck Racquet Club,
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Choosing Serotonin Centers in Colts Neck is not merely a choice; it’s a commitment to redefine beauty
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Colts Neck, with its timeless elegance and cultural treasures, discovers an oasis
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**Crafting Radiance in Windermere, FL**
Nestled in the embrace of Windermere, FL, Serotonin Centers beckons residents to embark on a journey of
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Garden Vineland Rd Suite 100, our medical spa becomes a haven for neighborhoods like Ashlin Park and Berkshire Park.
Windermere’s beauty meets Serotonin Centers’ transformative touch.
**Discovering Windermere: A Jewel Amidst Lakes**
Established in 1887, Windermere, with its 1,231 households and a population of
3,003 (2021), is a true jewel amidst Florida’s lakes.
The FL-429 highway weaves through this picturesque city, connecting communities and leading residents to the doorstep of Serotonin Centers.
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In the canvas of Windermere’s landscapes, Serotonin Centers illuminates beauty in its various facets.
Our medical spa, specializing in spa treatments and non-surgical procedures,
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Beyond its lakes, Windermere boasts enchanting points of interest.
From the 7D Motion Theater Ride at ICON Park to
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Serotonin Centers, nestled in Windermere’s embrace, becomes not just a medical spa
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**Why Serotonin Centers in Windermere**
Choosing Serotonin Centers in Windermere is embracing a path of self-discovery and radiance.
Windermere residents resonate with our spa treatments and wellness retreats, intertwining with the city’s lakeside tranquility.
Serotonin Centers stands as a testament to Windermere’s commitment
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**Windermere’s Symphony of Beauty**
Windermere, with its serene lakes and cultural richness,
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Step into Windermere’s symphony of beauty with Serotonin Centers, where each session is a celebration of the city’s enchanting
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“Serotonin Centers: Nurturing Serenity in Colts Neck
**Embracing Serenity in Colts Neck, NJ**
In the heart of Colts Neck, NJ, Serotonin Centers invites residents to indulge in serenity and rejuvenation. Our medical spa, situated at 178
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Colts Neck’s tranquility finds a reflection in the
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**Unveiling the Essence of Colts Neck**
Founded in 1847, Colts Neck, with its 3,523 households and a population of 3,003 (2021), unfolds its essence to those who seek a peaceful haven.
Route 34, the city’s major highway, guides residents to the doorstep of
Serotonin Centers, where serenity merges with sophistication.
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Amidst Colts Neck’s natural beauty, Serotonin Centers emerges as an oasis of beauty.
Specializing in cosmetic dermatology, our medical spa aligns seamlessly with Colts Neck’s penchant for aesthetic
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Serotonin Centers, an integral part of Colts Neck, contributes to the city’s cultural vibrancy.
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Choosing Serotonin Centers in Colts Neck is a journey into the heart of tranquility and sophistication. Colts Neck residents find harmony in our cosmetic procedures
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Serotonin Centers stands as a testament to Colts Neck’s dedication to
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In Colts Neck’s serene landscape, Serotonin Centers orchestrates a symphony of serenity and beauty.
Each cosmetic treatment becomes a note, contributing to the melody of Colts Neck’s
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**Discover Wellness in Windermere, FL**
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Serotonin Centers, an integral part of Windermere, contributes to the city’s commitment to natural resplendence.
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Sebelum kisah ini di mulai perkenalkan namaku Bayu, aku mempunyai seorang istri yang lumayan cantik.
Rambut hitam panjang dan lurus, kulitnya putih mulus, matanya kecoklatan. Ukuran toketnya lumayan gede 36B.
Aku pertama kali jatuh cinta sama istriku gara-gara kepencut sama
toketnya. Tapi Dicerita ini, aku akan bercerita tentang adik istriku atau adikm
iparku yang gak kalah mulus sama istriku. Namanya Ayu, umurnya 25tahun. Kalau dilihat dari
bodynya sih hampir mirip tapi masih lebih montok adik iparku.
Waktu itu aku pulang kerja agak malam. Istriku yang penakut mengajak
adiknya untuk tidur di rumah kami untuk menemaninya (tapi itu tanpa sepengetahuanku).
Aku sampai rumah pukul 23.00 WIB. Rasa penat dengan pekerjaan ditambah udara
dingin buat aku horni berat. Aku langsung saja mandi. Pintu kamar mandi
sengaja kubuka lebar dan aku menikmati air hangat untuk
melepas lelahku. Karena aku sudah horni berat, aku
memutuskan untuk ngocok kontolku. Tapi pada saat sedang asyik-asyiknya ngocok dan kontolku lagi
tegang maksimal.
Ayu : Lho mas Bayu sudah pulang…kog gak kedengeran suara mobilnya.
Aku sangat kaget banget mendengar suara Ayu, spontan saja aku langsung balik
badan.
Aku : Ayu…kamu nginep sini ya?
Ayu : Iya mas, mba Yuyun yang nyuruhku untuk nginep disini
soalnya dia takut di rumah sendiri katanya mas pulang malem.
Oya mas mandi kog pintunya gak ditutup sih…
Aku : Maaf habisnya udah kebiasaan sih…lagian aku kira gak ada kamu
Ayu : Oh…ih tuh burung mas goyang-goyang hahahaaa…
Aku : Ini bukan burung lagi ini kontol namanya
Ayu : Hahaaaa…habisnya lucu sih geleng-geleng kayak burung cari makan…hahahaaa
Aku : Hahahaa…bisa aja kamu Yuk..oya tengah malem gini bangun mau ngapain?
Ayu : Kebelet pipis mas…kan kamar mandinya cuma
satu aja…minggir mas aku mau pipis dulu.
Aku : Gak lihat apa aku mandi aja belum selesai…ya udah pipis di toilet aja.
Ayu : Tapi mas, aku kalau pipis kebiasaan harus lepas celana biar
gak basah
Aku : Ya udah lepas aja gitu aja kog repot lagian aku juga gak ganggu pipismu kog.
Ayu : Entar kamu lihat memek aku lagi…
Aku : Kalau cuma memek setiap hari aku juga lihat memek kakak
kamu dah biasa.
Ayu : Kalau memekku beda mas,special edition, masih seret belum pernah dimasukin kontol bengkak
kayak punyamu.
Aku : Jelas aja kamu mainnya sama brondong yang kontolnya kecil hahahaaa.
Dan karena sudah kebelet banget Ayu pun melepas celananya
dan terlihatlah memek mungilnya. Aku pun melihatnya cara dia pipis.
Aku : Jadi itu ya memek specialnya, Spesial empuk
maksudnya.
Ayu : Ih mas gangguin aja, tuh liat kontolmu yang keras kayak batang kayu.
Kasian ya udah horni, tapi mbak Yuyunnya udah tidur, gak bisa tersalurkan akhirnya ngocok deh..hahahhaa…
Aku : Dasar Ayu…
Ayu : Mau Ayu bantuin mas?
Aku : Bantuin apa?
Ayu : Ya buat bantuin biar ketegangan dikontol mas reda…tapi jangan bilang sama mbak Yuyun ya mas….janji…
Aku : Beres jangan khawatir…ayo Yuk buruan…keburu kakak
kamu bangun.
Dan tanpa disuruh tangan imut Ayu langsung meremas dan mengocok kontolku yang sudah sangat
menegang.
Ayu : Ukuran kontolmu gede juga ya mas, pantes mbak Yuyun hobi ngentot sama kamu
mas. Bukanya dulu pas masih pacaran kamu pernah mengirim gambar
kontolmu ke hp dia.
Dia samapi kanget dan melempar Hpnya. Karena aku penasaran akhirnya aku mengambil Hpnya dan melihat gambar kontolmu.
Dan sekarang gak nyangka kalau bakal megang langsung kontol kakak iparku sendiri.
Hampir 10 menit Ayu mengocok kontolku, bukannya keluar tapi malah bikin kontolku makan tegang dan keras.
Ayu : Lho mas, udah 10 menit aku mengocoknya bukanya keluar
malah tambah besar dan keras kan jadi pegal tangaku.
Aku : Kalau tanganmu pegal gantian aja pakai mulutmu.
Ayu : Maksudmu aku suruh nyepong kontolmu gitu?
Aku : Iyalah..biar cepet keluar dan kamu gak pegal lagi.
Ayu : YA udah buruan siram dulu tuh kontolmu masih bnayak sabunnya
Setelah kusiram air, Ayu pun langsung melahap kontolku dengan liarnya.
Aku : Pinter juga kamu nyepong…kontoku rasanya nyut-nyutan Yuk… Enak banget deh…kamu pasti sering nyepong pacarmu ya?
Ayu : Udah jangan banyak omong mas nikmatin aja.
Emang aku dulu sering nyepong mantan-mantanku mas.
Dan baru kali ini aku nyepong kontol yang usianya paling tua.
Aku : Biarpun tua tapi besar dan mantab kan Yuk…hahahaha
Ayu : Bisa ja kamu mas, udah ah diam jadi gak fokus nih nyepongnya
10 menit sudah Ayu nyepongin kontolku tapi tetep aja aku belum
bisa keluar.
Ayu : Mas aku kog jadi horni gini ya…habisnya daritadi mainin kontolmu terus sih…memekku
jadi basah deh.
Aku : Coba sini aku pegang.
Aku langsung meraba memek Ayu dan ternyata benar memeknya sudah
basah. Tanpa panjang lebar lagi langsung saja jari tengaku kumasukkan dalam lubang memeknya.
Kukocok memeknya dan Ayu pun mendesah pelan.
.Ayu : Ssthhhh..aaaahhh…enak banget mas…kocokanmu nikmat sekali…kocok terus maasss…aaaahhhh….aku mau keluar maaasss…
Aku : Tahan dulu Yuk, aku yang daritadi aja belum keluar masa kamu yang
gitu aja udah mau keluar.
Ayu : Ya udah kalau gitu masukin ja kontolmu ke dalam lubang memekku…Aku juga horni berat nih mas…
“Sleeeppp…bleeesss….” akhirnya kontolku masuk ke dalam lubang memek Ayu.
Aku : Benar katamu Yuk…memekmu benar-benar
spesial…spesial seret kayak masih perawan..aaahhh…
Ayu : Hehehe…ternyata enakan sama kontol gede ya mas…aaahhh…genjot terus maaasss…aaahhh….aku mau keluar maasss…
Aku : Kita keluarin bareng ya Yuuukk…keluarin dimana
Yuk?
Ayu : Diluar aja mass…takut hamil
Aku dan Ayu : Aaahhhh…yeessss…ooohhh…..
(kita berdua meraih orgasme bersamaan.
Cairan spermaku pun berceceran diperut Ayu semua, setelah itu aku basuh spermaku yang
menempel pada perutnya dan kucebokin memek Ayu
Ayu : Enak banget mas, jadi ketagihan. Sekarang maunya sama kontol gede aja ga mau sama
kontol kecil lagi…sini mas kubersihin kontolmu.
Aku dan Ayu mandi bareng. Setelah selesai kami berdua berbenah.
Aku langsung masuk ke kamar tidur di samping istriku,
sedangkan Ayu masuk ke kamar sebelah. Aku jadi khilaf karena melihat
memek adik iparku sendiri. Khilaf yang membawa kenikmatan.,,,,,,,
,,,,,,,,
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Cerita Panas – Cerita Sex Panas Mirna Menantu
Yang Mengoda Berdiri di depan pintu rumahku,
menantu permpuanku, Mirna, mendekatkan kepalanya
ke arahku dan berbisik,
“Kalau Ayah mau… aku nggak menolak.” Dia memberiku sebuah kecupan ringan di
pipi, dan berbalik lalu
berjalan menyusul suami dan anaknya yang sudah lebih
dulu menuju ke mobil. Yoyok menempatkan bayinya
pada dudukan bayi itu, dan seperti biasanya, dia terlalu jauh untuk mendengar apa yang dibisikkan
istrinya tercintanya terhadap Ayah kandungnya.
Mirna melenggang di jalan kecil depan rumah dengan riangnya bagai seorang gadis remaja yang menggoda.
Yoyok tak mengetahui ini juga, ini semua dilakukan istrinya hanya untukku…
Mungkin kalian semua mengira aku terlalu mengada-ada soal ini,
tapi kenyataannya apa yang Mirna lakukan
ini tidak hanya sekali ini saja. Dan sejak aku tak terlalu terkejut
lagi, aku merasa ada sesuatu yang
hilang jika dia tidak melakukannya saat berkunjung
ke rumahku.Aku merasa ada getaran pada penisku, dan
sebagai seorang laki-lakii biasa yang masih normal, pikiran ‘andaikan… yang wajar menurutku selalu hadir
di benakku.
Mirna adalah seorang wanita yang bertubuh mungil,
tapi meskipun begitu ukuran tubuhnya tersebut tak
mampu menutupi daya tarik seksualnya. Sosoknya terlihat
tepat dalam ukurannya sendiri. Dia mempunyai
rambut hitam pekat yang dipotong sebahu, dia sering
mengikatnya dengan bandana. Dia memiliki energi dan
keuletan yang sepengetahuanku tak dimiliki orang lain. Sebuah keindahan nan elok kalau ingin
mendiskripsikannya. Dia selalu sibuk, selalu terlihat seakan dikejar waktu tapi tetap
selalu terlihat
manis. Dia masuk dalam kehidupan keluarga kami sejak dua tahun lalu, tapi dengan cepat sudah terlihat
sebagai anggota keluarga kami sekian lamanya.
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