Many people experience poor posture, bad balance, frequent lower back pain, and even certain breathing issues, all of which can be symptoms of a weak core. That’s probably why, “How can I improve my core strength?” is one of the most common questions I receive from new clients, and just about anyone who learns that I’m a fitness coach. It is a great question, since core strength is vital, especially as we age, for numerous reasons.
Having a strong core is crucial for the following:
• Maintaining good posture, both seated and standing.
• Protecting your spine and reducing back pain.
• Enhancing balance and stability, which is essential for reducing the risk of falls.
• Supporting functional movements for everyday activities including lifting, twisting, and bending.
• Improving overall athletic performance for all sports from pickleball to swimming.
As you move throughout your day, every movement you make is supported by the stability of your core. From daily chores like unloading the laundry and vacuuming to active tasks like lifting a toddler to their highchair or moving a bag of mulch around your garden, your core muscles are hard at work. Holding your body still with good posture is also supported by your core, including keeping you upright while seated at the computer, driving a car, or standing in line at the grocery store.
But what exactly is your core? When you think of the core, does the image of a muscled bodybuilder with "six-pack abs" pop into your mind? Your core includes more than just the abdominal muscles in the front of your stomach. The core is the central part of your body. It includes all the muscles around your torso, from your stomach to your pelvis (rectus and transverse abdominis, diaphragm, and pelvic floor), along your sides (internal and external obliques, and serratus anterior), your back (multifidi and erector spinae), and hips (gluteals).
Exercises like crunches can be effective for building the abdominal muscles, but they can also be very hard on your neck and back, especially if done improperly. Many gym-goers pull on their head or rock their whole body when attempting crunches, which can cause more harm than good. Crunches can also be problematic if you already suffer from low back pain. Planks are a fantastic alternative, as proper form forces you to hold your entire body rigid in an isometric contraction of every core muscle, not just your abs. However, if you have shoulder issues or weak wrists, this may not be an appropriate exercise.
Balance exercises are another great way to build core strength. They create the need for the body to adapt for better stability; the muscles in your core help anchor your center of gravity. Exercises such as single-leg deadlifts and reverse lunges are great for balance and core strength and require no equipment to get started. You can also use dumbbells, resistance bands, and a variety of balance and stability trainers to create a core-strengthening routine. There are dozens of core-focused exercises to choose from, and I’ve taught hour-long fitness classes devoted to these muscles! Whether you are a beginner or an advanced athlete, there is always a way to challenge your body and strengthen your core!
3 Essential Core Exercises for Beginners
If you’re new to core exercises or need to reacquaint yourself with your core muscles, I recommend starting with the following exercises. All of these exercises can be done either on the floor or a firm mattress. Begin with one set of each exercise and gradually progress to three sets, 2-3 times per week to strengthen your core.
Abdominal Bracing
Start by lying on your back, knees bent, and feet flat about hip-width apart.
Pull your ribcage down, draw your abdominal muscles in and hold for 5-10 seconds as you breathe naturally.
Repeat for 8-10 reps.
Helpful Notes: Your spine should remain in a neutral position. Imagine creating a stiff muscular “corset” around your torso or tensing your stomach as if someone is about to punch you.
Hip Bridge
Start by lying on your back, knees bent, feet flat about hip-width apart.
Tuck your pelvis by flattening your lower back, then press your hips upward to create a straight line from your knees to your shoulders. Hold for 2-3 seconds, then relax back to the beginning position.
Repeat for 10-12 reps.
“Deadbugs”
Start by lying on your back. Lift your legs so your knees are directly over your hips and lift your hands so your elbows are directly over your shoulders.
Brace your core as noted in “abdominal bracing” to keep your torso steady.
As you exhale, slowly lower your right arm and left leg until they are just above the floor.
On the inhale, bring them back to the starting position. Repeat with the opposite side. This is one rep.
Repeat for 5-10 reps.
*Please ensure that you have received approval from your doctor before beginning any new exercise routine.
Comments