“Core” is more than what individuals believe it to be. On TV we see six-packs and crunches other media that give’s a false impression about what a strong core can be. Our core actually consists of our pelvic floor, transversus abdominis, multifidus, internal and external obliques, rectus abdominis, erector spinae (sacrospinalis) especially the longissimus thoracis, and the diaphragm. Minor core muscles include the latissimus dorsi, gluteus maximus, and trapezius. As we can see there are a lot of muscles to work on here, and when strong are just as important as any six-pack! Our Core allows ourselves to stabilize our bodies and provide force transfers, and control the force instead of allowing the force to control us. Well let us dive into what the benefits of a strong core are, and how to strengthen them!
What are some benefits of having a strong core?
Increased Balance and Stability
This benefit is the most obvious, and helpful! Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work together. This leads to better balance and stability, whether on the playing field or in daily activities. Most sports and other physical activities depend on stable core muscles.
Core exercises can help improve posture and make activities easier
Strong core muscles make it easier to do everything from swinging a golf club to getting a glass from the top shelf or bending down to tie your shoes. Weak core muscles leave you susceptible to poor posture, lower back pain and muscle injuries.
Can a CT #1 Personal Trainer explain how to do these moves at home?
Strengthening your core does not require fancy machines or equipment, and yes, in the comfort of your own home. Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise. For example, using free weights in a manner that involves maintaining a stable trunk can train and strengthen several of your muscles, including your core muscles. You may also try several specific core exercises to stabilize and strengthen your core.
So how can we strengthen our core?
Planks
Strict posture must be maintained, with a flat back and level hips. A dowel may be used to help evaluate postural alignment. Hands should be in front of shoulders, with forearms parallel to your spine, while elbows are located directly under the shoulders. Hold it for as long as you can for up to 90 seconds.
Side-Plank
Turn onto your right side with your legs extended and your feet and hips resting on the ground and stacked on top of each other (top illustration). Place your right elbow directly under your shoulder to prop up your torso, and align your head with your spine. Gently contract your core and lift your hips and knees off the floor; this strengthens your sides and deep ab muscles (bottom illustration). Hold for 10 to 30 seconds, gradually working up to a minute, and return to the starting position. Roll onto the other side and repeat.
Glute Bridge
Start in the bridge position and slide your feet out. Keep your hips up off the ground and your glutes engaged as you slide out. Straighten your legs out as much as possible. Then curl the heels back in, bringing the hips up again into a glute bridge.
Conclusions from a CT #1 Personal Trainer:
Now we have discussed all that you need to start strengthening your core at home, or next time at the gym! Take some time out of your workout to incorperate more Core work, and see how your daily life and fitness life change.
