"Use your core strength!" If you are connected to the world of fitness and health in anyway, this terminology may sound familiar. In fact, the term "core strength" has become one of today’s biggest buzz phrases. The importance of strengthening your core has become increasingly popular among trainers and fitness coaches everywhere, and for good reason! Strengthening your core isn't just about getting that flat stomach and tight bottom, it's about overall body strength, health and fitness.
You may hear people use the terms "abs" and "core" interchangeably. This isn't quite accurate. Our core muscles are made up of much more than just our abdominal muscles. The core is actually made up of several muscle groups that run the length of the entire torso, front and back, stabilizing the shoulder girdle, spine, and pelvis. The main core muscles include the transverse abdominis (your deepest abdominal muscles), the external obliques, the internal obliques, the rectus abdominis (a muscle that extends along the front of your abdomen), the erector spinae (muscles that run along your neck down to your lower back) and the hip flexors (psoas, rectus femoris, pectineus, sartorius, illiacus), hip adductors, and your glutes. Together these muscles work in harmony to create a strong and stable center for our bodies.
A common misnomer is that if we have strong abs, than we automatically have a strong core. This is not the case. In fact, if we concentrate purely on our abdominals and neglect the rest of our core muscles, the result can be pain and imbalance in the body. It is important that we are strengthening all of the muscles of our core-not just our abs.
Our cores are the powerhouse of our bodies. A strong core helps stabilize the spine, pelvis and shoulders and creates support for all of the extremities of our bodies. The core muscles transport energy from our legs to our upper body and vice versa. Without strong core muscles, our body’s strength is compromised.
Strengthening our core can improve our overall fitness levels. Because the entirety of the body depends on core strength, a strong core is key to any fitness routine or athletic activity. Much of the strength we use to lift weights, throw a baseball, and even go for a run originates from our cores.
By increasing the power available to our outer limbs we are simultaneously offering ourselves added protection from injury. Our cores support and protect the rest of the body. Weak core muscles are a primary cause of back problems. Strengthening our cores can have a positive effect on the health of our backs.
Strong cores can also decrease other stress-related body ailments including headaches. A strong core will support our necks, which will in turn deflect us from hunching or tightening up the muscles in our neck (the cause of many people’s stress headaches).
On a more theoretical level, many branches of yoga consider the core to be the powerhouse of not just our physical strength, but our emotional strength as well. It is thought that the core stores much of our everyday stresses and emotions and that by performing core strengthening exercises, we are able to release the negative tension and emotions that are stored up in our bodies.
Some simple techniques include practicing good posture and engaging your core muscles (otherwise known as tightening your abs) when performing everyday activities such as walking and sitting. Performing your regular resistance exercises on a balance board or Bosu® naturally engages the core. You can also pick up a weighted "medicine ball" and sit on the floor with your legs bent and lifted just off the floor. Shift the medicine ball from one side of the body to the other so that you are sort of twisting from side to side – again naturally engaging the core.
Yoga and Pilates are two other powerful forms of exercise that do wonders for the core. The physical aspect of yoga places a strong emphasis on developing a strong core. As a result, many of the poses found in yoga call on the strength of a variety of core muscles.
No equipment is required for core strengthening. Push-ups, lunges, squats, back bends, V-sits, and plank exercises all work to stabilize and strengthen the core. Work with a qualified trainer to help decide which exercises are best for you and as always talk to your doctor before starting any new exercise program.
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