Consider your core muscles as the robust midpoint in a chain that joins your upper and lower body. Whether you’re playing tennis or cleaning the floor, the required movements either initiate from your core or pass through it.
The movement originating from any point travels upwards and downwards along the chain, affecting its adjoining links. This means that if your core muscles are weak or rigid, it can negatively impact the functioning of your arms and legs, ultimately diminishing the power of your movements. Building a strong core can significantly increase your strength and balance, ultimately preventing falls and sports-related injuries. Essentially, a strong and flexible core acts as the foundation for virtually every physical activity you undertake.
- Everyday acts. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living — bathing or dressing, for example — call on your core.
- On-the-job tasks. Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks.
- A healthy back. Low back pain — a debilitating, sometimes excruciating problem affecting four out of five Americans at some point in their lives — may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain strikes, a regimen of core exercises is often prescribed to relieve it, coupled with medications, physical therapy, or other treatments if necessary.
- Sports and other pleasurable activities. Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core. Less often mentioned are sexual activities, which call for core power and flexibility, too.
- Housework, fix-it work, and gardening. Bending, lifting, twisting, carrying, hammering, reaching overhead — even vacuuming, mopping, and dusting are acts that spring from, or pass through, the core.
- Balance and stability. Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. Viewed this way, core exercises can lessen your risk of falling.
- Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too.
If your core muscles are weak, tight, or imbalanced, it can negatively affect various aspects of your life. Developing a strong core is crucial, but it’s not wise to solely focus on building abdominal muscles. Neglecting back and hip muscles while overtraining abs can lead to injuries and reduced athletic performance. To achieve washboard abs, it’s crucial to reduce body fat through diet and aerobic exercise, and regularly engage in core exercises to build strong abdominal muscles.
What Is the Function of the Core?
Your core plays a crucial role in aligning the bones and muscles throughout your upper and lower body. Its strength and endurance support the stability of your trunk and contribute to the lower body’s power production. As it affects the function of your back muscles and lower body, a certain level of strength is vital for athletic performance. Given its significant involvement in physical activity, runners can benefit from incorporating some of these core exercises into their routine.
Bird Dogs
Bird dogs work the abs, lower back, glutes, and leg muscles. It is a dynamic exercise for the core and can be used as a standalone workout or as part of a warm-up or mobility routine. Begin on all fours with your hands shoulder-width apart and your knees hip-width apart. Engage your abs and maintain a straight back as you stretch your left arm and right leg out. Keep it for three to five seconds, return to the starting position, and repeat the same with your right arm and left leg. Try to complete five repetitions.
Anti Rotation Band Holds
To do this exercise, an elastic band is necessary. Secure the band onto a strong post, fence, workout bench, or similar structure and stand parallel to it. Maintain proper posture, with a straight back, core engaged, and feet hip-width apart. Hold your arms out straight in front of your chest to counteract the band’s resistance and hold for thirty seconds. Repeat on the opposite side. This exercise is excellent for strengthening your core muscles and improving your ability to stabilize your trunk. Additionally, beginners can easily perform the anti-rotation hold and gradually increase resistance as they become stronger.
Plank With Leg Raises
Running is an activity that requires continuous movement, making it an essential exercise in simulating the impact on the body. To perform this exercise, assume a plank position with your shoulders above your wrists and a straight back. Tighten your abdominal and gluteal muscles, then lift each leg a few inches from the floor alternately. The longer you maintain the lift, the greater the core muscles’ activation level.
Side Plank
This exercise targets the glutes and obliques, crucial in running movements. To work the entire core, combine with regular planks. Assume a side plank posture by lying on one side, raising your body with a straight arm or elbow and pressing your bottom leg against the floor. Lift and lower your top leg while keeping your hips in a straight line to prevent sagging. Complete on both sides.
Modified Bicycle
The exercise described is similar to the bicycle core exercise, but instead of a bicycle motion, you would switch your legs as if you were running. This variation offers more functional benefits that are relevant to sports, as it targets the lower core muscles and stabilizers that help align your body. To perform the exercise, lie on your back and raise one leg to a perpendicular position with your shin parallel to the ground. Raise the other leg a few inches from the floor and hold the position for two to three seconds before switching legs. Be sure to engage your abs and keep your back pressed to the ground throughout the exercise.
