The Benefits of a Strong Core

It's More Than Washboard Abs

Think Functionality as Opposed to Aesthetics

Hey Y'all, let's talk about our midsection-- the core to be exact.

And, why it's important to incorporate core training to your workout routines. 

In a nutshell, a strong core is essential for overall fitness and health. Not only does a strong core make it easier to do most physical activities but it can also help you look and feel better, improve your balance, posture, and athletic performance. 

We may not think about it much, but our core muscles assist us in performing most movements. And when your core muscles are strong, it's easier to do things like swing a golf club or tennis racket, kick a soccer ball, pick up a toddler, or get a box from the top shelf and bend down to set it on the floor. 

Strong core strength provides a solid foundation for the rest of your body, including the ability to perform weight bearing exercises correctly. Weak core muscles can lead to more muscle fatigue and injuries, and low back pain. 

It's no surprise then that core training can be quite important for adults 65 years and older who are at an increased risk of falling. 

Muscle Groups of The Core

The core is an interconnected group of back, hip, pelvic, glute, abdominal, and diaphragm muscles.

• 
  Abdominals. The rectus abdominis is the muscle most people associate with a six-pack. It helps stabilize the internal organs. Known as the corset muscle because of its horizontal positioning, the transversus abdominis is another important abdominal muscle involved in movement and spine stabilization.

• Obliques. Located along the sides of the body, the internal and external obliques play a role in spinal protection and rotation.

• Back. The quadratus lumborum is a deep abdominal muscle located in the lower back. It extends from the lowest rib to the top of the pelvis. It’s commonly associated with back pain, posture, and mobility issues.

• Pelvic floor. The pelvic floor houses organs such as the urethra, bladder, intestines, rectum, uterus, cervix, and vagina. It also includes connective tissues such as hamstrings, hip flexors, and abductors. Together, the pelvic floor muscles and tissues help with sexual health, hip stabilization, urination, bowel movements, and more.

• Spine. The erector spinae and multifidus muscles are technically back muscles, but they’re both connected to basic movement via the spine.

• Glutes. The glutes are a group of three muscles in your backside that influence hip rotation and extension.

• Diaphragm. The diaphragm is a muscle typically associated with breathing, as it contracts and flattens during inhalation and exhalation. Located at the base of the chest, the diaphragm has openings that are also involved in digestive function and blood transportation to the heart.

Benefits of a Strong Core

-Better Balance & Functional Fitness-

Core strength is integral to performing everyday tasks, such as lifting groceries, carrying children, or even sitting and standing. A strong core improves functional fitness, making these activities easier and more manageable.

A strong core can also improve your balance and stability. By strengthening the muscles in your core, you'll be better equipped to maintain your balance and avoid falls and injuries during physical activities. 

-Injury Prevention-

A strong core supports the spine and helps to distribute the load more evenly throughout the body during activities such as lifting, bending, and twisting. This can be especially important not only for people over the age of 65, but also those who engage in activities that require repetitive or high-impact movements, such as running or weightlifting.

A strong core reduces the risk of strain or injury to the back and surrounding muscles.

-Improved Posture-

Weakened muscles can contribute to various musculoskeletal issues such as back pain, neck pain, and headaches. A strong core can help improve your posture by supporting your spine and pelvis, helping you maintain proper alignment while reducing back discomfort.

-Enhanced Athletic Performance-

Whether you're an athlete or simply enjoy being active, a strong core enhances overall performance because it allows for more efficient movement patterns, increased power generation, and improved coordination and agility.

Think athletic movements, like running, jumping, and throwing. By strengthening your core muscles, you can also reduce the risk of injury.

-Injury Rehabilitation-

 For folks recovering from injuries, especially those involving the back or core muscles, targeted core strengthening exercises are often a crucial component of rehabilitation programs. Strengthening the core helps to restore muscle balance and stability, supporting the recovery process.

-Improved Digestion-

A strong core can also improve your digestion by promoting proper alignment and blood flow to your digestive organs. This can help reduce the risk of digestive issues, such as constipation or bloating.

-Better Breathing-

A strong core can improve your breathing by allowing your lungs to expand fully and efficiently. This can be especially important for athletes or people with respiratory conditions, such as asthma.

Here are some exercises to target and strengthen the core:

Add in a few moves a day to your well-rounded workout routine. 

Plank Variations: Planks are excellent for engaging multiple core muscles simultaneously. Variations include forearm plank, side plank, plank with leg lifts, and plank with shoulder taps.

Crunches and Sit-Ups: These exercises primarily target the rectus abdominis muscle, which is responsible for flexing the spine. Variations include bicycle crunches, reverse crunches, and Russian twists.

Bridge ups: Bridges engage the pelvic floor muscles, which are essential for core stability and overall pelvic health. Strengthening these muscles can improve bladder control, support the organs in the pelvic region. The muscles of the abs also work to stabilize the trunk, while the muscles of the lower back, such as the erector spinae, help support the spine.

Deadlifts: Deadlifts are compound exercises that engage not only the core but also the glutes, hamstrings, and lower back muscles. They help improve core stability and strength when performed with proper form.

Mountain Climbers: This dynamic exercise targets the entire core while also providing cardiovascular benefits. It involves bringing alternating knees toward the chest from a plank position.

Superman: This exercise targets the lower back muscles, which are often neglected in core workouts. It involves lying face down on the floor and simultaneously lifting the arms, chest, and legs off the ground.

Bird Dog: This exercise targets the deep core muscles, including the transverse abdominis and multifidus, while also improving balance and stability. It involves being on all fours and extending one arm and the opposite leg simultaneously while keeping the core engaged.

Hanging Leg Raises: This advanced exercise targets the lower abdominal muscles and also engages the grip and upper body. It involves hanging from a pull-up bar and raising the legs until they are parallel to the ground.

*As always, it's important to perform each exercise with proper form and technique to maximize effectiveness and minimize the risk of injury. 

Final Thoughts

The benefits to building and having a stronger core are noteworthy, like alleviating back pain and improving our posture. And, in the case of seniors, it's essential for functional independence, reducing the risk of falls and injuries, and maintaining vitality in later years.

Incorporating exercises that target the core muscles into a comprehensive fitness routine can help us maintain our quality of life, especially as we age. 

Take care, y'all.

EM

REFERENCES:

Core exercises: Why you should strengthen your core muscles - Mayo Clinic

Importance of Core Strength: 11 Benefits of a Strong Core (healthline.com)

7 Benefits of a Strong Core | ASFA (americansportandfitness.com)