Strengthening Your Core

Strengthening your core means more than trying to get a six-pack for the summer. Having a trim midsection for bikini season is nice but a strong core represents so much more. Your core is where all your movements begin. To use all your strength, power and endurance, you need it to function optimally.

Your core is your center of gravity. It stabilizes and controls your spine and pelvis. Strengthening your core means better everyday movements and athletic performance. You will stand a little taller with a strong core and your life will benefit in a multitude of ways. Remember, if you want to be hard core, you need to strengthen your core!

What is your core?

While you may think of your abs as being your core, your core includes a lot more. It comprises all the muscles that move and stabilize your spine. The core refers to your lumbar pelvic hip complex. This muscular network includes your abs, lower back, abdominal wall, glutes, hips and pelvic floor. Together, these muscles keep you stable, supported and upright.

Why is your core important?

Your core is at the center of all your movement. Strengthening your core improves your mobility, overall strength and range of motion. It also protects your back, lowering your risk of injury, pain and fatigue. If you have a strong core you have better posture, stability, balance and athletic performance. You are able to execute your strength and cardio workouts with proper form. Every day activities are also more effective and efficient. On the other hand, if you have a weak core and slouch while walking or running, it is more difficult to breathe.

How do I activate my core?

Activating your core makes your workouts more effective, efficient and safe. It's important during all exercises from the overhead press to deadlifts. Focusing on the contraction in your abs, makes every exercise more productive.

To engage your core, you need to tighten the muscles in your torso. It is important to breath as you do this. One way to think of it is to brace your stomach as if you were preparing for an in-coming punch. Another is to picture your belly button going to your spine.

The following exercise can help you become more aware of the function of your abs. Lie down with your knees bent and feet flat on a mat. Practice pressing your lower back into the mat by engaging your abs for about 10 seconds. Repeat as many times as desired.

What a strong core will do for you

Most people’s deep core muscles aren’t as strong as they should be. Strengthening your core teaches the muscles of your lower back, abs and hips to work well together. This will help you move more effectively and efficiently. It will improve your posture and balance and make it less likely you get injured or experience back pain.

What a strong core won’t do for you

Strong abs will not slim your stomach. Core exercises will tone and strengthen the muscles of your midsection. You will need a good diet, resistance training and cardio to burn abdominal fat. If you have a lot of excess fat around your stomach, your ab muscles won’t show. You need to eat less or better and move more to improve that part of the equation.

Exercises for Strengthening your Core

Beginner

Bridge
Lie on your back with knees bent and feet flat on the floor. Lift your hips to create a straight line from your knees to your shoulders. Engage your core and squeeze your glutes. Hold for 2 seconds or more, lower and repeat.

Crunch
Lie on your back with knees bent and feet flat on the floor. Cross your arms across your chest. Engage your abs and inhale. Exhale and lift your upper body. Inhale, lower and repeat.

Intermediate

Plank
Lie face down with your hands or elbows under your shoulders, on your toes, as if you were going to do a pushup. Hold yourself up in a straight line, squeezing your glutes and breathing for the desired amount of time.

Bird Dog
Start on all fours, with hands under shoulders and knees under hips. Engage your abs. Extend one arm and the opposite leg, keeping your hips square to the floor. Hold for a few seconds and repeat on the other side.

Advanced

Mountain climbers
Start in a plank position. Pull your right knee in towards your chest as far as possible and then the left. Keep your hips down and repeat as quickly as possible for the desired amount of time.

Side plank with rotation
Lie on one side. Lift your body up in a straight line with your hand under your shoulder. Twist your torso forward to bring your top arm under your waist. Repeat for desired reps and then switch sides.

Incorporating Core Exercises Into Your Workouts

Remember that resistance exercises like overhead presses, push ups and deadlifts all engage your core.  Cardio moves like high knees, jump roping and speed skaters all also engage your core.

Great core-specific moves include:
Reverse crunches, bicycles, Russian twist, hollow hold, superman/woman, V-ups, leg raises, windshield wipers, hip dips, wood chops, high boat to low boat, core roll-ups, dead bug, flutter kicks, medicine ball slam, L-sit, bear crawl, hanging leg raises, halos, single arm farmer’s walk, ab scissors and knee tucks. The list goes on!

Core Circuit Training: choose five core exercises. Do them back to back for 40 seconds each. Then rest for 1 minute. Repeat one to three times.

Add 5 minutes of core work to your workouts 4 to 5 times a week

Golden Home Fitness Is At the Core of Your Success

Our Golden Home Fitness Personal Trainers will work with you to make sure you are engaging your core during ab work and all other exercises. This will allow you to function optimally in everyday activities as well as in athletic ones.  They will create a customized plan for your success.

If you have any back issues, injuries or health conditions, a Golden Home Fitness Personal Trainer will provide you with great alternative ways to strengthen your core. 

The Core Message

We use our core for all of our movements. It is the foundation of our everyday activities and athletic endeavors. If we want good posture, balance, a healthy back and overall fitness, we need a solid foundation. Strengthening our core makes us better equipped at life!
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Endnotes
www.healthline.com; www.medicinenet.com; www.wholelifechallenge.com; brioleisure.org; www.runtastic.com; www.self.com; menshealth.com; bustle.com; www.sportsmd.com; breakingmuscle.com