Have you heard all the talk about the importance of a strong core? Are you just a little bit confused on what this means? Do you even know what your core is?
A strong core is imperative for a healthy physical body. A weak core could lead to a number of ailments, pain or injuries.
Your core literally holds you body up and with that in mind is obviously important. Let me help you understand what all is included in your core, why it is so important, and give you some great ideas on how you can start strengthening your core to benefit your body for years to come.
Abdominals, also known as your abs, are always the most commonly discussed part of your core. Quite often I will have frustrated clients tell me that they do 1000 plus crunches a day in hopes of washboard stomach only to be sadly disappointed when those abdominal muscles aren’t popping through. Nine times out of ten the reason these client’s aren’t seeing the results they are hoping for is because they haven’t included the rest of their core in their exercise regime.
Your lower back is also a key component to your core, and is commonly forgotten when building those strong abs. Strengthening your back will reduce lower back pain, help you lift more weight, enhance normal spinal function and improve balance and coordination. A strong back is needed to support your abdominal muscles and without it, you probably won’t see that six pack.
Obliques are also frequently missed when working stomach muscles. While the obliques can be grouped in with abdominal muscles, they must not be forgotten. The obliques are the side abdominal muscles and assist the body in turning from side to side. If you are familiar with the term “love handles” you are most likely referring to obliques. Strengthening your obliques will also help with balance, coordination and overall easier movements.
Finally, don’t forget about hips and pelvic floor when referring to core. Benefits to strong hips include decreased knee, ankle, foot, and lower back pain, improved general mobility and stability, increased power, agility and speed, better posture and balance and reduced risk of lower extremity injuries. With all these benefits in mind, ensure that you include hip strengthening exercises in your core plan and overall fitness regime.
In addition to all the benefits already mentioned, by strengthening your core you will also experience enhanced flexibility and greater range of motion. A strong core also promotes better breathing and improved lung capacity.
Have I convinced you yet that you need a strong core? Here are a few of my favorite core exercises that will include all components or your core:
Plank from elbows –
Lying face down (prone position). Hands should be in front of shoulders with elbows located directly under shoulders. Lift body up onto toes and hold the position. Strive for a straight line from heels through to the top of your head: try not to drop hips down are raise them up high. Keep your head and neck aligned. The plank is considered an isometric exercise, meaning there is no movement through this exercise. To begin with try to hold this position for as long as possible. Don’t worry if it is only five to ten seconds, try to improve the length of time you hold this position as you progress.
Side plank –
The side plank is very similar to the plank in that it is also an isometric exercise. From your side, your elbow should be directly under your shoulder and feet stacked on top of each other. Again, work towards a straight line from ankles to head without dipping, or raising hips. If balance is a challenge, try dropping to the knee of your lower leg until you have your balance figured out for this exercise. You will need to do a side plank on each side.
Back Extension –
Lying face down, with legs together and extended straight. Start with arms bent and hands under your face. Keep you head and neck in a neutral position. Exhale as you lift your chest and shoulders off the ground extending your lower back. Hold for 1 or 2 seconds before exhaling while slowly lowering your body in a controlled motion. This is a very small movement; your range of motion should be no more than what is natural and easy.
Core exercises should be a part of your exercise routine. Aside from a slimmer waistline, the benefits of a strong core are huge. If you haven’t included core training in your workout plan, get on it!
As with any new exercises, check with your doctor and ensure proper techniques prior to attempting.
