The core is much more than just the abdominal section of the body. It includes the front section, the sides and majorly connects the upper body to the lower body. Strengthening the core muscles is essential as it saves you from multiple problems and avoids the risks of developing any chronic issues.
The major function of the core is to protect the spine from any stress or load and maintain a healthy posture. A stable core also prevents injuries and falls. It also allows you to work best and maintain a normal and healthy posture. The core is a hub that directs all movements of the body.
Stronger core muscles improve your balance as well. That is the main reason fitness experts emphasize working on your core. Apart from giving strength to your body, you will also get that six-pack ab that you have always wanted by working on this specific area.
Why is the Core So Important?
Your core muscles regulate nearly all movements of your body. A simple task such as turning to look behind can be a real challenge if you do not have sufficient strength in your core muscles. You can do all of your body functions with much more ease if you have a stable core.
The results of an experiment conducted on 33 firefighters showed that having sufficient core strength and working on functional movement enhancement programs helps in reducing the risk of injuries insuch people. Hence, it is necessary to pay enough attention to your core muscles.
How Do We Build Core Stability?
It is best to practice patience while working to develop strength in your core muscles. It is not an overnight thing; you need to work hard to get the best results. Exercises that specifically target your core muscles are best when it comes to developing exceptional core stability.
Apart from exercises, it is essential to balance your caloric intake. You can also use equipment to add a challenging touch to your exercises. An important thing that you need to master for core muscles is your breathing pattern for more effective results in the body, as several movements work best in this way.
Some Signs You Might Need to Work On Your Core
A weak core will make you more prone to injuries and accidents. Here are some signs that are better indicators to identify the problem:
Your posture is weak: If you cannot sit normally and would rather slouch often, then your core muscles might not be working as they are supposed to.
Your exercise form is not right: If you cannot exercise or are having difficulty in performing a simple form such as a plank, then there might be a problem that you need to fix.
You do not breathe during exercise: The most common sign to look for a weak core is an incorrect breathing pattern or diminished breathing during exercises.
You experience pain in the lower back: Another important sign to check is if there is pain in the lower back during exercises or after your session.
You cannot do HIIT: HIIT is not a piece of cake, and if you have a weak core, you will have a hard time performing a simple exercise such as jumping jacks.
Importance of Core Strength
A better core means that you are doing great in every walk of life. That’s why it is so important to carve out some time for better core strength. Some important things that you need to know about stronger core muscles are written below:
Improved Balance and Stability:
You can have improved balance of your body when you pay attention to your core muscles. A better balance means easily skipping a fall by bringing your body into a normal position. A study published in the Journal of Sports Medicine shows that trunk stability positively impacts older patients’ balance, strength, and fall risks.
Eliminates Back Pain:
Core strengthening exercises have a prominent role in eliminating back pain. The training helps those who have chronic back pain to strengthen their trunk muscles. A study has also proved the role of core training in dealing with back pain. Simpler exercises that do not exert much force can be helpful here.
A Better Posture:
One cannot emphasize enough the importance of a better posture. When your posture is upright, you have a better gait, and the risks of a negative incidence is also less. A study conducted on volleyball players showed that working on core muscles helps achieve a better posture with improved performance.
Supports You in Running:
With a stronger core, you can run more easily. People who experience severe issues during running or cardio training should work on their core. Doing this will help strengthen their lower body muscles as well, which would also be helpful for your cardio and running sessions.
Helps in Everyday Tasks:
A stronger core supports all of your daily tasks as well. A simple activity such as watering your plants can be a real problem if you do not have sufficient strength in your core muscles. At the same time, a stable core will allow you to do almost all tasks that you want to do, irrespective of your age.
Gives You Power:
If you struggle to have a better form of exercise or do not feel enough energy to do a crunch, the problem might be your core muscles. Working on them with slow and gradual moves will give you the required strength and help you perform better during exercises.
Helpful In Strength Training:
You can do strength training in the best way if you have a stronger and stable core. The core muscles help you to work effectively during such exercises. You can expect quality results from your exercise sessions if you have worked on your core muscles or engaged them perfectly.
Exercises for Developing Core Strength
Some exercises can specifically target your core muscles and can make them stronger. Using an ab mat here is helpful for you as it prevents the risks of tail bone injuries and provides you with a full range of motion to perform your exercises in the correct form.
(The ab mat by DMOOSE is an ideal choice as it provides extreme comfort and care to your spine. It also rules down the incidence of any back injury by giving extra support. It is made from quality material that does not slip away and urges you to work out in the best way.)
Some exercises that you can do with an ab mat to develop core strength are:
Planks:
- Lie on the floor with your arms by your side.
- Now lift your body with the help of your hands.
- Your hands should be shoulder-width apart.
- Your body should make a straight line without any arching.
- Engage your core and glute muscles.
- Breathe perfectly and hold the plank for a minute at least.
Hip Dips:
- Come in a position of a forearm plank.
- Your body should make one straight line.
- Engage your core muscles.
- Now slowly swing to one side and touch the floor with the side of your hips.
- Do the same on the opposite side.
- Do it for a minute.
Reverse Crunches:
- Lie on your back on the floor.
- Now lift both your legs up.
- Slightly crunch your body up with the help of your core muscles.
- Come back to the original position but do not bend your legs entirely.
- Engage core for better results.
Leg Raises:
- Lie straight with your hand by your side.
- You should extend your legs.
- Raise your legs slowly by keeping them straight.
- Now lower your legs gradually without touching the ground.
- Your back should be flat on the ground.
- Do two sets with ten reps in each.
Hundreds:
- Lie on your hips on the ground.
- Lift your legs and your body in a crunched position.
- Your hands should be straight by your side.
- Now do hand pulses for a minute by engaging your core.
- Start slow if you are having a hard time.
Glute Bridge:
- Lie on your back with your hands on your side.
- Lift your hips and form a bridge.
- Hold the position for at least 30 minutes.
- Engage your core and glutes.
Ins and Outs:
- Sit in a V shape with your legs extended outward.
- Your hands should be by your side for support.
- Now bend a little on your back and extend your legs straight.
- Bring back your legs towards your chest and, at the same time, crunch up a little.
- Remember to inhale and exhale.
- Do this for at least 45 seconds.
Takeaway
Irrespective of what age group you belong to, now is the time to work on your core muscles and make them stronger. Developing strength in your core will take you a step closer to your dream body. Besides, it will also save you from developing serious chronic or metabolic disorders.
A stable core also minimizes the incidence of any physical injury. You can also perform better during exercises or in different sports if you have better strength. It is best to get help from a professional and use the right equipment to develop the required strength in the body, so keep this in mind before starting workouts by yourself at home.
And remember, I am always here to help!
References:
- Peate, WF, et al. “Core Strength: A New Model for Injury Prediction and Prevention.” Journal of Occupational Medicine and Toxicology, vol. 2, no. 1, Apr. 2007, p. 3. BioMed Central, https://doi.org/10.1186/1745-6673-2-3.
- “Core Stability.” Physiopedia, https://www.physio-pedia.com/Core_stability.
- Granacher, Urs, et al. “The Importance of Trunk Muscle Strength for Balance, Functional Performance, and Fall Prevention in Seniors: A Systematic Review.” Sports Medicine, vol. 43, no. 7, July 2013, pp. 627–41. Springer Link, https://doi.org/10.1007/s40279-013-0041-1.
- Karacaoğlu, Sibel, and Fatma Çelik Kayapinar. “The Effect of Core Training on Posture.” Academic Journal of Interdisciplinary Studies, vol. 4, no. 1 S2, May 2015, p. 221.
- Chang, Wen-Dien, et al. “Core Strength Training for Patients with Chronic Low Back Pain.” Journal of Physical Therapy Science, vol. 27, no. 3, 2015, pp. 619–22. J-Stage, https://doi.org/10.1589/jpts.27.619.
