Core strengthening has a multitude of benefits, and it’s something we believe everyone should be doing. But why it is important to strengthen your core? And how is the best way to do it? Here you’ll learn all about what your core is and how you can improve your strength and stability.
What is core?
We use our core every day and with every movement we make. Your core is your centre of gravity. A strong core allows for stronger functional movement throughout exercise and everyday life.
When you think of core strength, do you picture six-pack abs and endless amounts of sit-ups? Then it’s time we changed your perspective, because a strong core goes way beyond that. You should constantly engage your core, whether you are doing a workout, standing in the kitchen cooking a meal, or sitting down at work.
By strengthening your core, you will improve your balance, stability, posture, and overall strength, explosiveness, speed, and agility. A strong core will help prevent injury and promote more efficient workouts overall.
Which muscles do core exercises work?
When most people think of core muscles, they think of abs. But the core is made up of more than 12 different muscles! They include deep core muscles as well as outer core muscles. Here’s an easy way to visualize the core: If you were to “unplug” the arms, legs and head, and the core is everything that’s left!
In more technical terms, the lumbo-pelvic-hip complex, along with additional muscles that act on the spine. Expect to work the following muscles when performing core exercises:
Deep core muscles
Transverse abdominis (the muscles that help protect the spine)
The tranverse abdominis is located below the obliques. They are the deepest muscles of the abdomen and they actually wraps around your spine for protection.
Internal obliques (muscles on the sides of the abdomen)
Internal Obliques: The internal obliques are located beneath the rectus abdominis and are under the external oblique. They run opposite to the external obliques. They allow for spinal stability and flexion, and rotation of the trunk to the same side of the body.
Multifidus (deep back muscles)
The multifidus is located under the erector spinae, along the vertebral column
Pelvic floor muscles (supports vital organs)
Diaphragm (primary respiration muscle)
Outer core muscles
Rectus abdominis (six-pack abs muscles)
The rectus abdominis is an outer band of stomach muscle that links your rib cage to your pelvis. These are the muscles that most of us desire to be visible as they make up the “six pack”. They are also one of the major muscles of the core. Whenever you bend forward, you are using your rectus abdominis.
External obliques (muscles on sides of the abdomen)
The external oblique are located on front and sides of the abdomen. They contribute to spinal stability and they enable you to flex and bend your torso to the side. They also allow you to rotate contralaterally, with the help of the entire oblique sling system.
Erector spinae (lower back muscles)
The erector spinae is major muscle group that makes up the backside of your core. It runs from your neck all the way down to your lower back. Anytime your bend or twist, you are using your erector spinae.
Quadratus lumborum (part of the abdominal wall)
Your quadratus lumborum is the deepest posterior muscle of the core, opposite to the transverse abdominis. This muscle groups supports, extends and rotates the spine.
Hip muscles including glutes, hamstrings and quads
The hip flexors are a group of muscles located in front of the pelvis and upper thigh. They include the psoas muscles, rectus femoris, pectineus, and sartorius. Your hip flexors act to lift the knee and bring it towards your torso.
So, as you can see, all of the muscles that attach to the spine are considered core muscles. And to be the most powerful, resilient human, we must train our core in its entirety.
Why do I need to do core exercises?
The benefits of core training go far and wide.
1. Core exercises strengthen core muscles
It may seem like a no-brainer but doing core exercises builds core strength. It’s hard to strengthen a muscle group without doing exercises to strengthen it!
Core exercises help you achieve your fitness goals as a stronger core lead to a more powerful squat, deadlift, bench press, military press, etc. Core training will allow you to build more muscle in other areas of your body and break through plateaus in your big lifts.
2. Improve posture, balance, coordination and brain power
As the back and abdominal area becomes stronger, the body’s balance and coordination also improve. When you do core exercises it stimulates a particular area in the brain called the cerebellum which affects coordination, spatial awareness, and balance. These exercises are not only a workout for your body, but also for your brain.
So, if you’re into sports which require good hand-eye coordination – like football, rugby or tennis, it’s worth working on those core muscles. A robust and healthy core also means good posture.
3. May improve running/training performance and balance
Core exercises don’t just help tone and sculpt six-pack abs! Core exercises are great for improving overall balance. Running and training require a solid foundation. A strong core helps build and maintain that foundation.
Core muscles keep your torso upright when you run and allows the pelvis, hips and lower back to work together more smoothly. Because your arms and legs are all connected to the core, the stronger your torso, the stronger your limbs. Every runner knows the importance of maximum power in those legs!
4. Help reduce injury when combined with full body strength training
A strong core doesn’t just improve running and other training; it can help decrease the risk of injury. It’s not just great for reducing the risk of spinal injuries, but core training is also great for the other joints in our body as with poor core strength, you have bad balance, and bad balance leads to pressure on the hips, knees, and ankles.
5. Reduce lower back pain and stiffness
Many people suffer from lower back pain and stiffness. Core stabilisation exercises can be an effective way to manage low back pain. Core strength is also extremely important when it comes to weight lifting. A strong core protects your back muscles, therefore lowering the chances of an injury occurring.
What are the best core exercises?
A good core program relies less on mindless repetition of exercise and focuses more on awareness. People with good core strength learn to identify and activate the muscles needed to accomplish the task. Learning to activate the core requires concentration and leads to being more in tune with the body.
There is no one method of core strengthening that works for everyone. Some people do well with classes (although it can be easy do the repetitions without truly understanding the targeted muscle groups). Others use Pilates or yoga to discover where their core is.
Physiotherapists are excellent resources, as they can provide one-on-one instruction and find a method that works for any person with any background at any ability level.
Here are a few core exercises for beginners, and people who exercise at intermediate, and advanced level.
Beginners
How long does it take to strengthen your core?
If you stay consistent and train your core 2-3 times a week then you should strengthen and build your core muscles within 4 to 8 weeks.
This is absolutely not written to substitute medical advice and it is always important to see a qualified health care professional for a formal diagnosis. If any of the exercises cause pain during or after the exercise, discontinue and consult a physiotherapist.
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