We use our core muscles all the time. Core is the centre of gravity where all of your body movements begin. Muscles of the pelvic floor, rectus abdominis, transverse abdominis multifidus, erector spinae, longissimus thoracis, together with the internal and external obliques help in strength & stability of core.However, they are not the only muscles that create the stability. Core strength plays a major role not only in producing force in relation to stability but also controlling the force we produce. Besides, supporting our posture & stability, core also helps in reducing the risk of injury to your spine, thereby making your daily activity much more easier.
When we talk of core exercise, we generally think it covers exercises related to abdominal muscles. However, this is not true. Core strength exercises cover exercises for glutes, back & muscles of the midsection segment since these exercises help with in posture alignment, following correct technique & controlling movements of the body.
Knowingly or unknowingly, core is involved in various activities in our daily life. When we sit, the core stabilizes the trunk region, helping you sit straight & improving your breathing,decreasing the compression of your vertebra and helping with the pelvic tilt. Having a strong core can help you improve your running efficiency, decreasing the wobble effect as well as helping in pelvis, legs & lower back working together more productively, thereby reducing the chances of risk.
For a number of sports, our body requires us to produce a forceful movement, stabilize that movement or keep movement in a contracted phase. Most individuals see core exercises as on sit ups & crunches since these are considered to be only exercises to improve core strength. The core is contracted with most exercises, assisting with correct posture techniques & correct movements. Weak core muscles can result in poor & wrong posture technique that is also associated with injuries due to imbalance of load placed on the body. Some of the core exercise which you should consider:
- Situps
- Front & side planks
- Hanging leg lift
- V Sit Ups
- Mountain Climbers
- Lying down cycle
- Flutter kicks
- Deadlift
- Plank crunches
- Plank rolls
- Squats
- Pushups
- Burpees
- Lunges
- Seated rowing
- Incline leg press
- Kettlebell swing
Core strength is one the most vital aspect to be considered which structuring your training program since it has shown to have multiple benefits such as stabilizing movements, helping in proper posture & technique, increasing force production & improving balance
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