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. Read on to find out more about the core – what is it? And why it it so important?
What muscles make up the core?
The muscles include the pelvic floor muscles, abdominal muscles (transversus abdominis, internal and external obliques, rectus abdominis), spinal muscles (multifidus, erector spinae (sacrospinalis) especially the longissimus thoracis), and the diaphragm. Minor muscles include the back (latissimus dorsi), buttocks (gluteus maximus), and upper back (trapezius).
How do we benefit from a strong core?
Strong muscles make it easier to do many activities, such as swing a golf club, get a glass from the top shelf and bend down to tie your shoes. Weak muscles can leave you susceptible to poor posture, lower back pain and muscle injuries. Strengthening core muscles may also help reduce back pain and improve posture.
The back and abdominal muscles are both part of your core. Since these muscles are key in stabilising and balancing your body, when they’re weak, they put pressure on other parts of the body — not just in your torso. Most individuals with knee, back, hip, and shoulder issues also have weak core muscles.
What causes weak muscles?
Sedentary lifestyle, poor posture, poor form while exercising can all cause weak core muscles. Pregnancy and rapid weight gain may also cause weakness.
Signs you have a weak core
If the core muscles are weak, your body will be unstable, and you won’t be able to sit or stand for more than a short period, your balance will be off. You will have poor posture and you will fatigue quickly. Lower back pain and poor posture are closely connected, so one is often accompanied by the other.
Things to watch out for;
- Hunching while sitting
- Lower back arches while walking
- Frequent lower back pain
- Fatigue and weakness while standing, jumping or throwing
- Needing to lean or hold onto something to stand up
How can I strengthen?
The best way to strengthen your core is to move. Your core is active every time you move and the more you do, the stronger it will become. Obviously having good posture, both when you’re inactive as well as active will help these muscles strengthen correctly. If you want to target the core, or add core exercises to your routine some targeted exercises will help.
“Good core strength plays a role in stabilising your hips and lower-back muscles, which help your legs and arms generate power”
Michael J. Ryan, PhD, an associate professor of exercise science at Fairmont State University in Fairmont, WV.
Beginner Core Exercises
- Plank
- Russian Twist
- Crunches
- Leg raises
Best sports for the core
- Rowing
- Bouldering
- Wrestling
- Surfing
- Swimming
- Gymnastics
- Parkour
If you suspect your core is weak, try a bird dog.
“It focuses on lower-back strength, stabilisation of the hips, and balance, but also works the shoulders and butt muscles,” says Ryan.
How to do it: Get on your hands and knees with hands below shoulders and knees below hips. Keeping stomach muscles tight by pulling the belly button toward the spine and back straight, extend the right/left arm and opposite leg until both are parallel to the ground. Resist rotating spine and hips. Hold for a second or two and then slowly return leg and arm to the ground focusing on maintaining balance. Repeat with opposite arm and leg. Start with 3 sets of 8 on each side.
