Your core muscles are the pillar of your body and give you the stability to perform all types of movements. Your core muscles are not just the back and abs muscles. They also include the muscles that attach to your spine. Strong core muscles provide stability for your hips and shoulders.
Core muscles also help to synchronize your movement with your legs, arms and spine. By strengthening them, you will have improved coordination, a better posture, a more stable balance and an overall better performance.
The Core Muscles
The muscles below are considered to be part of the core muscle group.
- Rectus Abdominis. The abdominal muscles, also known as six-pack or abs.
- Hip adductors. The inner thigh is where you will find them. They are responsible for balance and alignment.
- Erector Spinae. The group of muscles that run from your neck to your back.
- Multifidus. These muscles are located under the erector spineae, next to the spinal cord. They provide support and stability for the spine.
- External obliques. The front and sides of the abdomen are affected.
- Internal obliques. It runs in the opposite of the external obliques.
- Transverse abdominis. Under the obliques. It protects and stabilizes your spine.
- Hip Flexors. The group of muscles includes: the sartorius muscle, the pectineus muscle, the illiacus muscles, the rectus muscles, and the psoas muscles. These muscles are located in the front of the pelvis and the upper thigh.
- Gluteus minimus and medius. Located on the side of hip.
- Gluteus maximus, piriformis, hamstring group. The upper thigh, and the rear of the hip.
Why core strength is important
A body that is stable and has a strong core, which supports the spine correctly, does not get injured as easily. Strong cores have many other benefits.
Lessen Back Pain
A weak core is one of the most common causes of lower back pain. The core is made up of many muscles, not just the abs.
Weak core muscles can cause a loss of lumbar curvature and swayback. Strong and balanced core muscles will help you to develop the correct posture and reduce pressure on your spine.
Enhance Athletic Performance
A strong core provides a solid foundation for the transfer of power from your torso into your arms and legs. The power of your body is what strengthens the limbs. A strong and stable spine is essential for any movement that involves strength and coordination.
Core muscle exercises help your hip, pelvis, lower-back, abdominal, and pelvic muscles work together. Stability and balance are improved, which will benefit you when participating in sports or other physical activities.
If you are a runner for example, strong core muscles will help you maintain proper form while running, decreasing your risk of injury, increasing your endurance and minimizing cramps. A strong core is crucial for swimmers before they can begin their important swimming exercises.
Strengthen your core muscles with
Plank
Take the push-ups position. Keep your body straight and rest your elbows, forearms, and wrists on the ground. Beginners should hold the position 3×30 seconds. You can also do 3×60 seconds for those who are more advanced.
Bridging
Lay on your back. You should have your arms on your sides, and then bend your legs with your feet flat on the ground. Slowly raise your hips using your lower back muscles. Then slowly bring them down. Beginners should do three sets each of 10; non-beginners can do three sets each of 20.
Side Plank
Keep your body straight while lying on your back. Stretch your legs out, one on top of another. Your right elbow must be directly underneath your shoulder. As you lift your body up, support it with your right elbow while on your side. Maintain a straight, rigid body. Hold the position and repeat 3×30 seconds. After the set, switch to the opposite side. Do 3×60 seconds for a side plank that is more challenging.
Bird Dogs
On all fours. You should look at the ground. Make sure that your back is straight. Then extend your right arm and leg while keeping them both straight. Then, switch the position to the right arm and left leg. For beginners, do three sets of 10, and for those who are not beginners, 3 sets of 20.
S Uperman Pose
Lay on your stomach with arms and legs extended as far as you can. Be sure to press your front down onto the floor. Lift your arms, legs and torso off the floor. Hold for eight deep breaths. Slowly lower your legs.
These exercises can be used to kickstart your exercise routine or to train your core. You can progress to more advanced versions of these exercises as you gain experience. If you already have a back injury, or if your back has been injured in the past consult your doctor before performing any of these exercises.
