Written by: Jill Health Team
Reviewed by: Dillan Yamanouchi, Registered Kinesiologist
A strong and stable core is often regarded as the cornerstone of a well-rounded fitness routine. It forms the basis for efficient movement and plays a vital role in overall fitness and longevity. The core is not just about achieving a chiselled six-pack; it’s about functional strength, balance, injury prevention and improved athletic performance. In this blog post, we will explore the importance of core exercises, how your abdominal muscles work together, and provide a variety of at-home exercises suitable for all fitness levels.
Why a Strong Core Matters
1) Functional Movement: A strong core is essential for everyday movements like bending, lifting, twisting, and even maintaining proper posture. It acts as a stabiliser for your entire body, enabling efficient and safe movement.
2) Injury Prevention: A stable core can help prevent injuries by providing support and reducing stress on the low back, spine, pelvis, and other parts of the body during physical activities.
3) Posture and Spinal Health: Maintaining a strong core aids in maintaining proper posture, which is crucial for spinal health. A stable spine reduces the risk of back pain and other related issues that can affect quality of life as we age. And for those of us that spend a large amount of time sitting, this proper posture is even more important.
How Core Muscles Work Together
The core is a complex system of muscles that includes the rectus abdominis, obliques, transverse abdominis, erector spinae, and other deeper muscle groups. These muscles work in harmony to stabilise the spine and pelvis during movement. When you engage in core exercises, you’re targeting these muscle groups, enhancing their strength, endurance, and coordination.
1) Rectus Abdominis: The “six-pack” muscle, responsible for flexing the spine.
2) Obliques: Muscles on the sides of the abdomen, facilitating rotation and side-bending of the trunk.
3) Transverse Abdominis: A deep muscle that acts like a corset, providing stability and supporting the spine.
4) Erector Spinae: Muscles that run along the spine, assisting in back extension and maintaining an upright posture.
The Key to Effective Core Training: Variety & Consistency
To strengthen the core, it’s important to incorporate a variety of exercises that target different muscle groups. A well-rounded routine includes exercises for the upper and lower abdominals, obliques, lower back, and deep stabilising muscles. Working with a Registered Kinesiologist will help you determine which exercises are safe for you to start with based on your health history and exercise experience. Then, they’ll be able to put together a customised plan on how to target them, over time, to develop strength.
Here are some examples of functional core exercises to get you started at home, with no or minimal equipment, or at the gym:
1. Dead bug – Heel tap variation: https://www.youtube.com/watch?v=S41uQmCR54c
Lie on your back with your arms extended straight above you, bend your hips and knees to 90 degrees.
While keeping your low back against the floor and your core engaged, bring one heel down and lightly tap the floor. Keep your knee bent as you bring your heel down and alternate between legs. Be sure to move slowly and maintain a regular breathing pattern. To make it more challenging, extend your leg straight while bringing it down.
2. Pallof press (be sure to do both sides): https://www.youtube.com/watch?v=nFspBRHke4w
The goal of this exercise is to not let the band or cable pull and rotate you, you want to stay facing forward the entire time. Set up a band or cable at the belly button or at chest height. Pull the band or handle out and turn so that you are perpendicular to where the band is attached. Slowly extend your hands forward while resisting the urge to twist or rotate. Move slowly and maintain a regular breathing pattern. Repeat the exercise for the other side.
3. Farmers carry – Use a dumbbell or other weighted items at home: https://www.youtube.com/watch?v=z7E_YU9P1jU
The goal of this exercise is to resist bending at the side. Holding a weight in either one or both hands and keeping your core engage, walk slowly forward, turn around and walk back. Be sure to maintain a neutral and upright posture, and don’t let the weight lean against the side of your body. Walk slowly and maintain a regular breathing pattern.
For more advanced core exercises, speak to a Registered Kinesiologist to find the safest and most effective options for you.
Key Takeaways
A strong core is the foundation for a healthy, functional body and a key component of overall fitness and longevity. Incorporating a variety of core exercises into your routine, tailored to your fitness level, can yield remarkable benefits in terms of strength, stability, injury prevention, and enhanced athletic performance. Remember to consult a healthcare professional before starting any new exercise program, especially if you have pre-existing health conditions.
