Core strength isn’t just about six pack abs. In fact, it is so much more than that! Which means that crunches are not the only way to improve core strength. Nor is it the only way you should be training your core! Catching my drift? This post will teach you the different parts of your core, how it is important for your body and certain activities, and how you can effectively train the core.
**This is not medical advice. Please consult your medical provider for more information.
What is the “Core“
Most people think of the core as the six-pack abs. The core refers to a group of muscles within the trunk that provide stability to the back, abdomen, and pelvis. One of the more important muscles that we as physical therapists aim to strengthen for functionality purposes is the transversus abdominis.
Issues With a Weak Core
The problem with a weak core is that the body, mainly the trunk, loses stability and support. Subsequently, the lower back ends up overworking and picking up the slack from the weaker muscles.
Typical things we as clinicians see are poor posture, overuse of the low back muscles, poor body mechanics and difficulty with transferring from the floor or chair.
People with a weak core may experience low back pain, difficulty with lifting objects and holding their body upright. Higher functioning individuals, such as athletes, may notice weaker lifts or not keeping up with others during competition (more on this in the next section).
Why is Core Strength Important?
It’s the link between your upper and lower body (transfer of power)
For an athlete, the core is the connection between the upper and lower body. Take a baseball pitcher for example… during the wind up, the leg comes up and twists helping them store up power and energy. As they take their step to start their pitch, how is the power from their legs going to reach all the way up to their arm efficiently? Hint: it’s the core!
If the core is weak or the athlete is not using it efficiently, a large portion of the power coming from their legs will not be utilized. Subsequently, the power will not transfer to their throw. This concept can be applied to pretty much any sport.
Not only will this ensure power and performance in sporting and athletic activities, but core strength will also help prevent against injury.
Provides Stability
Moving furniture takes a lot of strength. Instead of lifting from the back, you should be making sure to lift from the legs and hips. Having adequate core strength provides the body with the stability that it needs. It makes sure that you can hold yourself in a good position or posture which can help protect the body and lowers risk of injury.
Another way the core provides stability is through what is called lumbopelvic stability. The transversus abdominis muscle is a component of the pelvic floor. Ensuring this muscle is strong and having adequate control over the pelvic floor helps prevent certain types of incontinence.
Protects Your Low Back
You know those external back brace supports people wear? Your core acts as your internal back brace. A well functioning core protects your low back from injury. It does this by providing the support the back needs instead of having the lumbar paraspinals do all of the work.
Build Core Strength With These Exercises
Abdominal March
Start by bracing your abdominal muscles. You can do this by finding the front of your hip bones, then moving your fingers in slightly towards your belly button. Cough one time. The pressure you feel against your fingertips is your inner core turning on. These are the muscles we will be training!
Brace your core muscles while continuing to breathe. Remember not to hold your breath! Lift one leg up to 90 degrees, then lower. Lift the other leg to 90 degrees and lower. Make sure to keep your core engaged the entire time. You do not want to lose your muscle activation as you are lowering your leg. Also try to keep your low back flat against the ground preventing you from arching your back.
March in place for 10 reps and repeat 3 times.
Paloff Walkout
For this exercise, you will need a resistance band. Anchor it down so it provides some resistance.
Start by holding the band at midline and close to your body. The resistance band should be anchored towards either your right or your left. Keeping your hands at midline, step away from your anchor. This creates greater resistance provided from the band. Extend your arms out and resist the pull from the band. Engage your abdominals!
Then bring your arms back towards your body and step towards the anchor. Complete 10 repetitions and then turn around and complete another 10 reps with the resistance pulling you in the opposite direction.
Wood Chop
Start with a long resistance band anchored to one side of you. This exercise combines rotational elements, so there are a lot of moving parts. This exercise is great because it engages all part of the body.
Pivot your back leg, bend your knees, and flex your hips to take an athletic stance. This protects your back at the start of the movement. You should be holding the resistance band down near your front ankle.
Next, rotate your body and pull the band up and out towards the opposite side of your body. As you extend your arms above your shoulders, your back should NOT arch. Keep your core muscles engaged to prevent this from happening. Your legs should also be helping out – as you extend your arms upwards, your legs also extend as you stand up tall.
Return back to the starting position remembering to keep you back from arching, your core is engaged, and your legs help out with the movement. Complete 10 reps and turn around to complete another 10 reps rotating to the other direction.
Other Related Articles You May Like
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- Pain From Your Back Down Your Leg? Sciatica Treatment Explained!
TL;DR
Strengthening your core is good for functional activities, playing sports, and protecting your low back. If you have only been using crunches and planks to train your core, think again. This post reviews what are common core issues, why core strength is important, and how you can implement core strength in useful ways. Try the exercises provided at the end to test your core strength or use them to start building your strength!
