Principles of The Core Method®

The Core Method (TCM) will work you from the inside out starting at the deepest layer of muscle working right up to those superficial “6pack” muscles. TCM will make you stronger, leaner and longer. It will enhance your posture, increase your balance and change your body.

woman in pike position with toes on ball and hands on ground

Breathing

Breathing is described as a posterior lateral breathing, meaning that we teach you to breathe deep into the back and sides of your rib cage. When you exhale, you are instructed to note the engagement of your deep abdominal and pelvic floor muscles and maintain this engagement as you inhale. TCM attempts to properly coordinate this breathing practice with movement.

Concentration

TCM demands intense focus. The way that the exercises are done is more important than the exercises themselves.

Centering

For you to control your body, you must have a starting place: the center. The center is the focal point of the TCM work. These muscles don’t just refer to your abdominals, they encompass the abdomen, lower and upper back, hips, buttocks, inner and outer thighs—as the “powerhouse.” All movements begin from the center and move outward to the limbs.

Flow

Movement is slow, fluid and precise, taught with the use of appropriate cues, transitions and equipment. Once you achieve precision, the exercises are intended to flow into each other in order to build strength and stamina. 

Postural Alignment

Using correct posture alignment and engagement while doing these exercises improves their effectiveness and safety by correcting muscle imbalances and optimizing coordination.

Precision

Precision is essential to correcting bad form, which is key to TCM. Our focus is on completing one precise movement, rather than many halfhearted ones. With TCM you’ll gain more from a few energetic movements than from many listless ones. The goal is for this precision to eventually become second nature and carry over into everyday life as grace and economy of movement. 

Relaxation

Correct muscle firing patterns and improved mental concentration are enhanced with relaxation. 

Stamina

With increased precision, your motions become more efficient so there is less stress while performing the exercises.