How to Activate Your Deep Muscle Corset System

Charleston Samu Rii Marquis Blog, EN, General, In-depth Pilates 121 Comments

Did you ever wonder how to successfully work your deeper abdominals? Today we have a little present for you. Your DMCS (Deep Muscle Corset System) Flowchart! A practical and realistic guideline to verify your perception of the way you use your DMCS – your inner corset.

Achieve spinal and pelvic stability without racking your brain with multiple do’s and don’ts. But first …

What is a corset and what does it do?

A corset, as we all know it, is a device to support, brace and uplift various parts of our body. There are many different kinds of corsets depending on their use. Some of them are used in orthopaedic therapy to correct posture and spinal deformities such as scoliosis. When overused, however, some of these corsets, especially the ones used to artificially reduce our waistline, often inhibit our natural breathing process and can then actually cause the deformities they are supposed to correct. Now, how does this relate to our body’s deep muscle corset?

The deep muscles corset – our inherent support

Pilates breathing awareness

The deep muscle corset system (DMCS) is a muscular network that is much like a corset. However, unlike the traditional corset, the DMCS supports, braces and uplifts without ever inhibiting the natural breathing process.

Our DMCS is the main foundation of our Power Engine (Powerhouse). As a dynamic stabilizing system, it regulates the process, necessary to maintain pelvic and segmental spinal stability during physical activities – the concept of lumbopelvic control and core stability.

When things go wrong …

If our DMCS is not activated correctly, the effective functioning of our corset – our so-called “Powerhouse” as a core controller and power generator – is severely inhibited in all Pilates exercises.

For example; when our DMCS, is not engaged properly in the Pilates Hundred exercise our belly will be pushed upwards instead of falling downwards due to the downforce of the lower back on the mat and the over-dominance of the superficial side muscles (the external obliques).

Familiarize yourself with your deep muscle corset system

Try this simple exercise to get to know your DMCS.
Lie on the mat with your knees bent and hold a small ball in between your heels. Use your thumb and first two fingers to hold the skin above your navel and lift it up until you can clearly feel an opposing stretch on your belly. Breathe in your belly and then slowly let go of the breath like a slow delayed sigh. At the end of the sigh, without changing the relaxing condition brought about by the sigh, use the ABC principle to engage your DMCS

A – pull the skin down toward your spine and slightly resist the pull with your thumbs and fingers
B- press your heels together against the ball and
C – press the inside of your thighs together.

Keep this position for 7 seconds without consciously breathing in or out.

Get a deeper feel for your deep muscle corset system

In the activation of our DMCS many things can happen, which will inhibit the functioning of our Power Engine. This is why it is so important that we get a good feel for our DMCS.

If you, for example, find that you have a need to consciously breathe, it means that in the attempt to pull the belly in you have either
1) lifted your ribcage prior to pulling your belly towards your spine or
2) forcefully and concentrically contracted your obliques.

Both of these actions negatively oppose the correct implementation of your DMCS.

Learn to avoid faulty patterns

To ensure the best use of your DMCS, do these 3 actions before you draw your navel in
1. relax your collarbone area
2. visualize a softening above your pubic bone and
3. feel the pressure of your thumbs and fingers on your skin.

Now, do the above-mentioned exercise again. Do you feel the difference?

This way of pulling your belly in will engage your pelvic floor muscles and your transverses abdominis (the deepest of your abdominal muscles), and not the external obliques. You will so be able to hold this position for a long time because you learnt to use Power and not Force to activate your abdominal muscles.

After 3 sets of 7-second-holds, your legs will stick together and your belly will be drawn towards the spine without you consciously doing so. Try this exercise also sitting on a chair or lying on your side on the mat.

Voilà, your “A-ha!” experience of our Power without Force concept!

Use our little present and print out your simple DMCS Flowchart.
Engage your deeper muscles simply by following this efficient and coherent roadmap – your DMCS flowchart Companion. It will help you verify whether you already are using your deep muscle corset system or not yet.

Try it & fly with it!

Comments 121

  1. Thank you for the auspicious writeup. It in fact used to be a leisure
    account it. Look complicated to more brought agreeable from
    you! However, how can we be in contact?

  2. Hello to every one, the contents present at this website are really amazing for people knowledge,
    well, keep up the good work fellows.

  3. Hey! I know this is somewhat off topic but I was wondering if you knew
    where I could locate a captcha plugin for my comment form?
    I’m using the same blog platform as yours and I’m
    having difficulty finding one? Thanks a lot!

  4. I was recommended this website by my cousin. I am not sure whether this post is written by him as no
    one else know such detailed about my trouble.
    You’re incredible! Thanks!

  5. Hi there this is somewhat of off topic but I was wanting to
    know if blogs use WYSIWYG editors or if you have to
    manually code with HTML. I’m starting a blog soon but have no coding knowledge so I wanted to get guidance from someone with experience.

    Any help would be enormously appreciated!

  6. Howdy! Someone in my Myspace group shared this website with us so I came to give it a look.
    I’m definitely loving the information. I’m book-marking and
    will be tweeting this to my followers! Superb blog and excellent design and style.

  7. I think this is among the most significant information for me.
    And i am glad reading your article. But want to remark on few general things,
    The site style is perfect, the articles is really great :
    D. Good job, cheers

  8. Hi my loved one! I wish to say that this article is amazing, great written and come with almost all vital infos.
    I would like to look more posts like this .

  9. Hi there! I’m at work surfing around your blog from my new
    apple iphone! Just wanted to say I love reading through your
    blog and look forward to all your posts!
    Keep up the superb work!

  10. auto like, Status Auto Liker, Photo Liker, Autoliker, Auto Like, auto liker, autolike, Autolike, Working Auto Liker, Auto Liker, Autolike International, Status Liker, Increase Likes, ZFN Liker, Photo Auto Liker, Autoliker, autoliker

  11. I was more than happy to search out this internet-site.I needed to thanks for your time for this glorious read!! I positively enjoying every little little bit of it and I have you bookmarked to take a look at new stuff you blog post.

  12. I’m often to blogging and i really appreciate your content. The article has really peaks my interest. I’m going to bookmark your website and preserve checking for brand spanking new information.

  13. I just couldn’t go away your site prior to
    suggesting that I extremely enjoyed the usual info an individual provide for your guests?
    Is going to be back steadily to check out new posts

  14. I have been exploring for a bit for any high-quality
    articles or weblog posts on this kind of space .
    Exploring in Yahoo I finally stumbled upon this website.
    Reading this information So i’m happy to express that I’ve an incredibly good uncanny
    feeling I discovered exactly what I needed. I so much without a doubt will make certain to don?t overlook this site and provides it a glance on a relentless basis.

  15. hello there and thank you for your info – I’ve certainly picked up anything new from right here.
    I did however expertise a few technical issues using this web site, as I experienced to reload the website
    lots of times previous to I could get it to load properly.
    I had been wondering if your web hosting is OK?
    Not that I’m complaining, but slow loading instances times will
    sometimes affect your placement in google and can damage your high-quality score if advertising and marketing with
    Adwords. Anyway I am adding this RSS to my email and can look out for much
    more of your respective exciting content. Make sure you
    update this again soon.

  16. I really love your website.. Very nice colors
    & theme. Did you develop this website yourself?
    Please reply back as I’m trying to create my own blog and would like to know where
    you got this from or exactly what the theme is named.
    Cheers!

  17. I simply couldn’t go away your website prior to suggesting that I
    really enjoyed the standard information an individual
    provide in your visitors? Is gonna be back continuously in order to investigate cross-check new posts

  18. You really make it seem really easy together with your presentation however I in finding this matter to be actually something which I feel I would by no means understand.
    It kind of feels too complex and very large for me.
    I’m taking a look forward in your subsequent post, I’ll attempt to get the
    cling of it!

  19. Hello there! This is my 1st comment here so I just wanted to give a quick shout out and
    tell you I truly enjoy reading through your articles.
    Can you suggest any other blogs/websites/forums that go over the same
    subjects? Thanks a lot!

  20. I in addition to my buddies were reviewing the excellent techniques from your web blog then unexpectedly came up with a terrible feeling I had not thanked the web blog owner for those tips. Those young boys ended up consequently excited to study them and now have unquestionably been loving those things. Appreciation for actually being quite thoughtful and then for getting such very good subject areas most people are really eager to understand about. My personal sincere apologies for not expressing appreciation to earlier.

  21. I definitely wanted to write a simple note to be able to express gratitude to you for those fantastic tips and tricks you are posting at this website. My time-consuming internet research has at the end been compensated with wonderful knowledge to go over with my companions. I ‘d express that most of us site visitors actually are very much endowed to dwell in a really good network with very many awesome individuals with great things. I feel rather fortunate to have discovered your entire weblog and look forward to tons of more pleasurable minutes reading here. Thanks once again for all the details.

  22. First off I want to say awesome blog! I had a quick question that I’d
    like to ask if you do not mind. I was curious to know how you
    center yourself and clear your thoughts before writing.
    I have had a tough time clearing my thoughts in getting my ideas out there.

    I truly do take pleasure in writing but it just seems like the first 10 to 15 minutes are generally lost
    just trying to figure out how to begin. Any recommendations
    or hints? Thank you!

  23. First of all I want to say superb blog! I had a quick question that I’d like to ask if
    you don’t mind. I was curious to find out how you center yourself and clear your
    head before writing. I have had a hard time clearing my thoughts in getting my ideas out.
    I do take pleasure in writing but it just seems like the first 10 to 15 minutes tend to be wasted simply just trying to figure out how
    to begin. Any recommendations or hints? Many
    thanks!

  24. Thanks for all of the efforts on this web page. Kate delights in getting into investigations and it is easy to see why. A lot of people learn all about the lively way you create both interesting and useful guidance by means of your web blog and increase response from people about this subject while my daughter is undoubtedly learning a lot. Enjoy the rest of the new year. You are conducting a useful job.

  25. I appreciate, result in I found exactly what I used to be taking a look for. You’ve ended my 4 day lengthy hunt! God Bless you man. Have a great day. Bye

  26. Its like you learn my mind! You appear to grasp a lot approximately this, such as you
    wrote the e-book in it or something. I feel that you can do with
    some p.c. to pressure the message house a little bit,
    but other than that, this is fantastic blog. A fantastic read.

    I’ll definitely be back.

  27. I¦ve been exploring for a bit for any high quality articles or weblog posts on this sort of area . Exploring in Yahoo I at last stumbled upon this website. Studying this information So i¦m glad to express that I’ve a very excellent uncanny feeling I came upon exactly what I needed. I most undoubtedly will make certain to don¦t omit this site and give it a glance regularly.

  28. I’m not certain where you’re getting your information, but good topic.
    I must spend some time studying much more or understanding more.

    Thank you for excellent information I used to
    be on the lookout for this info for my mission.

  29. Hey there! I know this is kinda off topic however I’d figured I’d ask.

    Would you be interested in trading links or maybe guest authoring a blog article or vice-versa?
    My blog addresses a lot of the same subjects as yours
    and I believe we could greatly benefit from each other.
    If you are interested feel free to shoot me an email. I look forward to hearing from you!

    Terrific blog by the way!

  30. Hi are using WordPress for your blog platform? I’m new to the blog world but I’m trying to get started and create my own. Do you need any coding expertise to make your own blog? Any help would be greatly appreciated!

  31. Howdy, i read your blog occasionally and i own a
    similar one and i was just wondering if you get a lot of spam comments?
    If so how do you reduce it, any plugin or anything you can suggest?

    I get so much lately it’s driving me crazy so any support is very much appreciated.

  32. I am extremely impressed with your writing abilities and also with the format for your
    weblog. Is this a paid subject matter or did
    you modify it yourself? Anyway stay up the excellent high quality writing, it’s
    uncommon to see a great blog like this one today..

  33. Does your blog have a contact page? I’m having trouble locating it but,
    I’d like to shoot you an e-mail. I’ve got some recommendations for your blog you
    might be interested in hearing. Either way, great site and I look forward to seeing it develop
    over time. pof natalielise

  34. Hi there! This post couldn’t be written any better!
    Reading this post reminds me of my previous room mate!

    He always kept chatting about this. I will forward this page to him.
    Fairly certain he will have a good read. Many thanks for sharing!

  35. Genuinely when someone doesn’t be aware of afterward its up to other viewers that they will assist, so here it takes place.
    natalielise plenty of fish

  36. Once I initially commented I clicked the -Notify me when new feedback are added- checkbox and now every time a remark is added I get 4 emails with the identical comment. Is there any approach you can take away me from that service? Thanks!

  37. Thanks for a marvelous posting! I genuinely enjoyed reading it,
    you’re a great author. I will remember to bookmark your blog and will eventually come back very
    soon. I want to encourage continue your great job, have a nice day!

  38. After I originally commented I appear to have clicked on the -Notify me when new comments are added- checkbox and from
    now on every time a comment is added I receive four emails with the
    same comment. There has to be an easy method you are able to remove me from that
    service? Many thanks!

  39. First of all I want to say awesome blog! I had a quick question in which I’d like to ask
    if you don’t mind. I was curious to know how you center yourself and clear your mind prior to writing.
    I’ve had a difficult time clearing my mind in getting my ideas out.

    I do enjoy writing but it just seems like the
    first 10 to 15 minutes are usually wasted just trying to figure out how to begin. Any ideas or tips?
    Thanks!

  40. Yesterday, while I was at work, my cousin stole my iphone and
    tested to see if it can survive a thirty foot
    drop, just so she can be a youtube sensation.
    My apple ipad is now broken and she has 83 views. I know this
    is completely off topic but I had to share it with someone!
    natalielise plenty of fish

  41. Woah! I’m really digging the template/theme of this blog. It’s simple, yet effective.
    A lot of times it’s tough to get that “perfect balance” between usability and appearance.
    I must say you have done a amazing job with this. In addition,
    the blog loads extremely quick for me on Safari. Exceptional Blog!

  42. Good write-up, I’m regular visitor of one’s web site, maintain up the excellent operate, and It’s going to be a regular visitor for a lengthy time.

  43. I must show thanks to you just for bailing me out of this type of crisis. Because of browsing through the the web and seeing notions that were not beneficial, I figured my life was over. Existing minus the answers to the issues you have sorted out through this article is a critical case, and ones that would have badly affected my entire career if I hadn’t come across your blog. Your primary capability and kindness in touching a lot of stuff was tremendous. I don’t know what I would have done if I hadn’t discovered such a step like this. I can at this time look forward to my future. Thanks for your time so much for your reliable and result oriented guide. I will not think twice to suggest the sites to any individual who would like care about this subject matter.

  44. I precisely wished to appreciate you once more. I do not know the things that I could possibly have handled without the entire techniques provided by you about my topic. It has been the hard problem in my position, but spending time with a new expert form you resolved it took me to leap over delight. Extremely happier for the advice and thus expect you find out what a great job that you’re undertaking instructing most people with the aid of a site. More than likely you’ve never met all of us.

  45. I happen to be commenting to let you know what a remarkable discovery my cousin’s child encountered visiting your web site. She mastered lots of things, with the inclusion of what it is like to have a marvelous giving spirit to have folks without problems fully understand a variety of complicated subject matter. You undoubtedly surpassed people’s desires. Thank you for delivering those informative, trustworthy, edifying and in addition easy thoughts on your topic to Ethel.

  46. Hi, Neat post. There’s a problem along with your site in web explorer,
    would check this? IE still is the marketplace chief and a large portion of
    other people will pass over your wonderful writing because of this problem.

  47. I precisely desired to say thanks once more. I do not know the things that I would’ve accomplished in the absence of the techniques contributed by you relating to my question. It had become a very troublesome scenario in my position, nevertheless noticing the very specialized form you solved that made me to leap for delight. Now i’m grateful for your guidance and in addition have high hopes you find out what a great job you are accomplishing educating other individuals by way of a site. Probably you haven’t encountered any of us.

  48. Hi, I do think this is an excellent site. I stumbledupon it
    😉 I am going to return yet again since I saved as a favorite it.
    Money and freedom is the greatest way to change, may you be rich and continue
    to help other people.

  49. Hi! I know this is somewhat off topic but I was wondering which blog
    platform are you using for this website? I’m getting fed up of WordPress because I’ve had issues
    with hackers and I’m looking at alternatives for another platform.
    I would be awesome if you could point me in the direction of
    a good platform.

  50. I have been exploring for a little bit for any high-quality articles or blog posts on this sort of
    house . Exploring in Yahoo I ultimately stumbled upon this site.
    Studying this info So i’m happy to convey that I have a very just right uncanny feeling I came upon exactly what I needed.
    I such a lot indubitably will make sure to don?t forget
    this website and give it a glance on a constant basis.

  51. Hi there, i read your blog from time to time and i own a
    similar one and i was just wondering if you get a lot of spam responses?
    If so how do you reduce it, any plugin or anything you can advise?

    I get so much lately it’s driving me crazy so any help is very much appreciated.

  52. excellent publish, very informative. I wonder why the other specialists of this sector do not understand this.
    You should continue your writing. I am sure, you have a great readers’ base already!

  53. You’re so awesome! I do not suppose I’ve truly read a single thing like that before.
    So nice to find somebody with a few original thoughts on this subject matter.

    Really.. thanks for starting this up. This site is one thing that is required on the web, someone with a bit
    of originality!

  54. Its like you read my mind! You seem to know a
    lot about this, like you wrote the book in it or something.
    I think that you could do with some pics to drive the message home a little bit, but instead of
    that, this is great blog. A great read. I will
    certainly be back.

Leave a Reply

Your email address will not be published. Required fields are marked *