{"id":484,"date":"2021-05-14T20:34:22","date_gmt":"2021-05-14T20:34:22","guid":{"rendered":"https:\/\/cms.mutusystem.com\/en-us\/?p=484"},"modified":"2025-04-27T12:43:22","modified_gmt":"2025-04-27T12:43:22","slug":"working-your-core-correctly-stick-your-butt-out","status":"publish","type":"post","link":"https:\/\/mutusystem.com\/en-us\/alignment\/working-your-core-correctly-stick-your-butt-out\/","title":{"rendered":"Don’t Tuck Your Tailbone To Exercise (Stick Your Butt Out)"},"content":{"rendered":"\n

To get a strong core and pelvic floor, don’t tuck your tailbone. Here are some cues you may have heard about how to stand in ‘correct posture’ or ‘work your core’:<\/p>\n\n\n\n

“Squeeze your butt.” “Suck in your stomach.” “Tuck your tailbone under.”<\/p>\n\n\n\n

But exercising or moving like this will likely build a relatively FLAT backside and pelvic floor weakness \ud83d\ude41<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

More progressive concepts like MUTU System<\/a> say ‘don’t tuck your tailbone’\u2026 stick your butt out instead!<\/p>\n\n\n\n

How to engage your core (spoiler: don’t tuck your tailbone)<\/h2>\n\n\n\n

Here’s a little ‘Am I engaging TVA correctly?’ challenge for you instead. Stand sideways to that mirror. I want you to ‘engage your core’ without moving your pelvis. It’s harder, right?<\/p>\n\n\n\n

Because ‘engage your core’ doesn’t <\/em>mean, ‘suck your stomach in’ and it doesn’t mean ‘tuck your tail bone under’ or squeeze your butt. It means drawing your belly button back VERY GENTLY (this really is a very subtle movement, not a forceful one. If you’re not sure, draw it back, then halve that. Or imagine a line between your hip bones that you’re going to draw together\u2026 (yes, you should feel your pelvic floor lift when you do this – that’s good<\/em>!)<\/p>\n\n\n\n

Try not to let your pelvis tuck under. Breathe out slowly and steadily, and draw your belly button in… but keep that natural curvature in your spine. It’ll feel like you’re sticking your backside out at first.<\/p>\n\n\n\n

Try this<\/h2>\n\n\n
\n
\"\"
Try it with a ball behind you – keep your butt curved to the ball!<\/figcaption><\/figure><\/div>\n\n\n

Kneel astride a large cushion or bolster, sitting on the front of a chair or on a fit-ball. Sit upright on your sitz bones, not on your sacrum with a curved back. Then try to very gently engage your TVA muscle, without tilting your pelvis and rolling onto your tailbone. <\/p>\n\n\n\n

Also, try squatting from a standing position but supporting your back with a ball behind you, as shown in the picture.<\/p>\n\n\n\n

Why you’ve got to find your core before you can strengthen it<\/h2>\n\n\n\n

You see, there is a difference between ‘finding your core and ‘working your core’. \u00a0If you haven’t found it, you can’t work it. Our brain forgets how to talk to some muscles in our body after pregnancy and\u00a0childbirth because they have been unused, in a position not be able to work optimally, or taking up the strain of other imbalances. But our body can’t use a muscle that our brain has stopped talking to.<\/p>\n\n\n\n

‘Don’t tuck your tailbone’ WHY?<\/h2>\n\n\n\n

Tucking your pelvis under and\/or squeezing your butt shortens the pelvic floor muscles. If you can visualise, your pelvic floor muscles are a hammock of musculature attached at your tailbone at the back and your pelvic bone at the front. So curling your pelvis underneath you shortens and tightens<\/strong> the muscle by bringing your sacrum\/tailbone closer to your pelvic bone.<\/p>\n\n\n\n

It’s engaging or contracting your pelvic floor muscles, and keeping them there.<\/p>\n\n\n\n

\"\"<\/a><\/figure>\n\n\n\n

Why you DON’T you want to engage your pelvic floor all the time<\/h3>\n\n\n\n
    \n
  • A tight muscle is not a strong muscle – your pelvic floor needs to be both supple and strong, able to work in its full range of motion. Pelvic floor exercises should be a synchronised ‘lifting’ effort of all your deep core muscles working together, not an isolated squeeze. Tucking your tail under keeps it permanently short and tight.<\/li>\n\n\n\n
  • Your TVA cannot work correctly if your pelvis is tucked under. Similarly, your TVA does not create this movement. So, being in the tucked-under position is doing nothing for your core muscles.<\/li>\n<\/ul>\n\n\n\n

    So, squeezing and tucking is not helping your pelvic floor, and it’s not helping your core.<\/strong><\/p>\n\n\n\n

    Squatting<\/h2>\n\n\n\n

    Try squatting, and watch yourself in the mirror again – your tailbone should head down and back, sure (don’t overarch your back and stick it up), but not under. Watch yourself and try to maintain that natural curve of your spine as you squat. Aim to have your shins stay vertical, and use support if you feel unstable at all. Holding onto something solid, like a stair rail or a heavy table (or holding onto someone), with both arms in front of you is an effective way to support yourself, allowing you to focus on form rather than falling over!<\/p>\n\n\n

    \n
    \"squat\"<\/figure><\/div>\n\n\n

    There are, of course, many natural and valid ways to squat, and a full, deep resting squat position or an Olympic lifting squat, for example, will not necessarily involve vertical shins or an entirely neutral spine. However, the above pointers are for you to develop a safe and effective squat that will serve you well in exercising, picking things up, lifting, and general movement. As you squat, your core and your glutes develop in functionality, response and strength. By all means, experiment further!<\/p>\n\n\n\n

    So there you have some Butt Homework to be going along with as you start working towards a flat tummy and a perky butt, not the other way round.<\/p>\n","protected":false},"excerpt":{"rendered":"

    To get a strong core and pelvic floor, don’t tuck your tailbone. Here are some cues you may have heard about how to stand in ‘correct posture’ or ‘work your core’: “Squeeze your butt.” “Suck in your stomach.” “Tuck your tailbone under.” But exercising or moving like this will likely build a relatively FLAT backside […]<\/p>\n","protected":false},"author":2,"featured_media":1305,"comment_status":"open","ping_status":"closed","sticky":false,"template":"blog-single.php","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[9,15],"tags":[],"class_list":["post-484","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alignment","category-postpartum-exercise"],"acf":[],"yoast_head":"\nDon't tuck your tailbone to exercise (stick your butt out)<\/title>\n<meta name=\"description\" content=\"Don't tuck your tailbone to work your core or pelvic floor - stick your butt out instead. 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