Stand sideways in front of a mirror without engaging your core. Look at the waistline on your pants. Is it level? Or is it tilting forward slightly? In Chi Running, Danny Dreyer gives the image of your pelvis being like a bowl. The contents of the bowl represent your chi or the life energy inside of you. If your bowl (pelvis) is tilted forward, you’re spillin’ your chi.
Leveling your pelvis strengthens your core, allowing you hold proper posture while you run, and it brings your focus to the center (where all your power is your chi likes to be).
Here’s how you do it:
- Put your thumb in your belly button and you rest of your fingers spread beneath your thumb, resting on your lower abs. To feel these muscles work, do a fake cough.
- Contract those lower abs by lifting up the front side of your pelvis. Be sure to not clench your glutes. All the work should be in the lower abs.
- Hold it for 10 seconds and release.
The goal is to be able to hold this all the time but it will take practice and strength to get there. I often catch myself “spillin’ my chi” while I’m running. Practice this at work, while your cooking, at the grocery store…wherever. Its so subtle that no one will notice and you’ll get a great core workout (and keep you chi in).