I seem to spend my week telling people to brace their core, or telling them which exercises are working the ‘core’. But what IS the ‘core’ and how does working it benefit you?
Firstly lets talk anatomy, your core muscles are:
Rectus abdominis
Internal and external obliques
Transversus abdominis
Erector Spinae
All these muscles together help to stabilise our bodies, twist the body and bend and straighten forward and to the side. One of the first things you did this morning was a core exercise, getting out of bed is a full body movement that requires the core. Yet unless you have overdone it in your abs class you won’t notice anything even going on. Incase you’re not sold on the idea of core training lets establish the real word benefits to having a strong core:
Improved balance: Our core helps to stabilise us during all our sporting activities, such as running, lifting weights or even just a casual walk. Although you may not know how good your balancing skills are until you enter a yoga or pilates class. All the one legged poses definitely push your body to it’s limits. If you have ever sat on an exercise ball you’ll know what it feels like to be unstable. Exercises like these place your body in a challenging situation forcing your core to keep you stabilised and upright.
Improved posture: It is easy to fall into bad posture while sitting, especially if you have a desk job or have a long commute to and from work. If you have a strong core it will support you, like a corset, and allow you to sit up straight comfortably. Hunching over at your desk may not seem like a major problem but bad posture can affect your digestion, leading to heartburn or bloating after eating. It makes it difficult to take in deep breaths which can contribute to stress, not to mention it’s also linked with an increase in blood pressure. Best to sit up straight!
It can alleviate back pain when done correctly: 95% of cases of back pain are known as ‘simple lower back pain’ in other words, there is no medical cause such as impingement of nerves or sciatica. Some back pain is caused by poor posture therefore by working your core you strengthen your muscles which improves your posture and may help your back pain.
Please note: If you have back pain please consult a doctor before starting a core workout plan, also seek help from a qualified professional for correct technique and coaching.
Boosts your confidence: We could all stand to be a bit more confident, even the most confident people feel a little out of their depth in certain situations. Good posture equals strong body language. By having good body language you are telling the world you are confident, self assured and happy. Check out Amy Cuddy’s research on Power Poses and find out what poses can increase your confidence.
Improves performance: Having a strong core makes it much easier to perform better at your chosen sport or activity. If you are in a class like yoga or pilates it will help you switch from one position to the next with ease (but that doesn’t mean it will be easy!). If you are doing a spin class having a strong core will help protect your back as it allows you to keep your balance when you are standing up on the bike. It helps to support your back while you lift weights and improves your performance when doing exercises such as deadlifts or a clean and press.
Long story short working on your core is essential. Here are some core exercises to include in your next workout.
Jackknife with an exercise ball – good for preparing for tuck jumps!
Back extensions (do these slowly at first)
Enjoy your core workout!
References:
http://www.medicaldaily.com/study-slumping-and-slouches-raises-blood-pressure-244680
http://www.huffingtonpost.com/amy-cuddy/body-language_b_2451277.html
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