The terms “core” or “core strength” are some of the most common words heard around the gym or track. Many runners would think it desirable to have a strong core, but rarely do we think about what that really means or why exactly it would be helpful.
Core strength should not be confused with having a toned six-pack like a model on an exercise machine infomercial. Although many people with very well defined front abdominal muscles do have a strong core, it is not one and the same.
Your core is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. It is incorporated in almost every movement of the human body. These muscles can act as an isometric or dynamic stabilizer for movement, transfer force from one extremity to another, or initiate movement itself.
Benefits from strengthening your core
Though a beach-ready body may be all the incentive you need for building strong core muscles, there are plenty of other important reasons to get your torso in shape. Here are some reasons for strenghtening your core:
Help prevent injuries
Building a strong core takes more than a few crunches. Developing a strong torso means building both core stability (those deep internal muscles close to the spine) and core strength (think “six pack” abs). Core stability is important to build up first, and then core strength. You want to get the deeper muscles working first – when you’ve got a strong core your overall fitness will improve, making you less prone to injury down the road. Even though it’s easy to presume that when we’re moving, our extremities do most of the work, the opposite it true: most movement starts at the centre and moves outward. A rock-solid centre will help ensure that your movements are strong and pain-free.
Protect your inner organs and central nervous system
Staying healthy also means protecting those vital systems below the surface. Your core is not only where your organs and central nervous system do their busy-work, it’s also where your body’s largest (and most important) veins and arteries are based. Keeping strong core muscles will help ensure everything stays protected as you move through your day.
Banish back pain
Back pain is a common side effect of a weak core. When our abdominals are weak, it’s often because our back muscles are overly strong. Building core strength will help bring balance to the front and back of your body. Sitting at a desk all day doesn’t help, either and can lead to compressed discs in our spine. To work your core at the office, try sitting on a stability ball rather than a traditional chair. The sense of instability and the movement it creates forces your abdomen to stay engaged.
Get a strong, confident posture
If your core is strong, you’ll be hard pressed not to carry yourself with confidence. A tall, upright posture exudes strength and gives the impression that this person is confident and in control. A slumped posture, on the other hand, looks weak and defeated. You can practice good posture when you’re in the car, by sitting up properly, and then adjusting the rear-view mirror accordingly. As soon as you start slumping, you’ll lose sight of yourself’and you’ll have to sit up tall again.
Look great for summer time
Not only will a strong, healthy body turn heads on the beach, you’ll feel great, too. Once you’ve developed your core stability, you can start working on the more superficial core muscles to build strength you’ll be able to see. Exercises like the “crunch,” “plank” and other abdominal moves are great ways to get started. Take a look at these core strengthening exercises –
Abdominal crunch
Abdominal crunches are a classic core strength exercise:
- Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten your abdominal muscles
- Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths
- Return to the start position and repeat
Side plank
The side plank challenges your stability and improves core strength by working the muscles along the side of your body:
- Lie on your left side, raising yourself onto your left forearm. Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment. Rest your right arm along the side of your body.
- Tighten your abdominal muscles. Hold for three deep breaths. Repeat on your right side.
- For added challenge, balance on your left hand. Raise your hips off the floor and extend your right hand toward the ceiling. Hold for three deep breaths. Repeat on your right side.
Bridge
To improve core strength of several muscles in combination, try a bridge:
- Lie on your back with your knees bent. Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles.
- Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths.
- Return to the start position and repeat.