WHAT IS ‘CORE’ STRENGTH?
When we’re shouting ‘work your core!’ or ‘use that core!’ we’re not talkin’ apples! Core strength refers to the muscles of your abs and back working together to support your spine and keep your body stable and balanced.
You’ve probably heard that pilates exercises focus primarily on your core. Pilates strengthens the core so that you can support your spine and maintain good posture and it limits the chances of injuries to our spines. Your core muscles include the abdominal group and the lower back muscles.
Here are the muscles in your core that you need to focus on:
Transverse Abdominis (TVA)-The deepest of the abdominal muscles, this lies under the obliques (muscles of your waist). It acts like a weight belt, wrapping around your spine for protection and stability. Target Exercise: Plank
External Obliques-These muscles are on the side and front of the abdomen, around your waist.Target Exercise: Arm Sweep
Internal Obliques-These muscles lie under the external obliques, running in the opposite direction. Target Exercise: Crossover Crunch
Rectus Abdominis-The Rectus Abdominis is a long muscle that extends along the front of the abdomen. This is the ’six-pack’ part of the abs that becomes visible with reduced body fat. Target Exercise: Crunch
Erector Spinae -The erector spinae is actually a collection of three muscles along your neck to your lower back. Target Exercise: Back Extension
For a complete core workout, all of these muscle groups need to be worked together. The exercises compliment each other and are used to help lower injury and aid in good posture and alignment.
Although marginal, there is a difference between abdominal exercises and core muscle strengthening exercises. Ab exercises isolate the individual muscle groups and work on strengthening and toning those muscles. They are a very important part of any exercise routine and give shape and definition to the waistline.
Core muscle exercises will not give you a perfect six-pack but will aid in keeping you healthy so you can do the exercises that will flatten your stomach and shape your abs later!
Both Yoga and Pilates are highly recommended workouts for lower back health and participating in a class even once a week will help maintain core muscle strength and flexibility. These core workouts will help your other cardio and weight-training workouts because once your core is strong, you can do many other activities and exercises without feeling pain or discomfort.
Other ways to help keep your lower back healthy and pain-free:
- Sit upright without slouching when working at a desk or table
- When standing, balance weight between both feet and maintain the natural curve to your back
- Wear low-heeled, comfortable shoes
- When carrying a shoulder bag, try to keep the weight low. Carry a backpack correctly where weight is dispersed over both shoulders
- Maintaining correct body weight helps alleviate much of the strain on your lower back
- Sleep on a firm surface on your side
- Quit smoking! Smoking reduces blood flow and causes degeneration of the lower back
“If we all did the things we are capable of,
we would astound ourselves.”
Thomas Edison
Bring yourself to every session and know that with each breath, with each jump or kick, you are improving yourself and moving forward to the place you want to be in.
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