What is the Inner Unit?
The inner unit is our deepest abdominal layer made up of 4 muscles:
1/Diaphragm
2/Transverse Abdominals
3/Multifidi
4/Pelvic Floor
Why is the inner unit important?
These deep core muscles stabilize the spine and support the pelvis. The muscles of the inner unit work together to axially decompress the spine and support all movements (e.g. lifting, pulling, pushing).
Because this is a unit, it's important to pay attention to how these muscles work together in order to have a strong core.
In Pilates, we talk about the inner unit constantly since it's the foundation of all core movement (not the rectus abdominals aka the six pack muscles).
Try an exercise to engage your inner unit:
1/Lie on a mat and place a block or pilates ball underneath your pelvis (just above your butt crack).
2/Bring your hands to your low belly in a triangle shape - thumbs at belly button, pointer finger towards pubic bone.
3/Breathe:
Inhale a big, expansive breath. Belly and hands will rise.
Exhale and gather the waist, funnel ribcage to pelvis, energetically bring the space between the hip bones together. Try and exhale all the air out of your lunges as the core engages.
4/Repeat for 10 cycles of breath.
Hint: This should feel gentle and breath-led. Do this without moving your thighs or gripping your butt.
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