All the activities we do – from the basics (the taken for granted ones) like sitting, standing, getting up or lying down, to running or playing sport that involve complex movement – naturally use core muscles. Building core strength, stabilising and strengthening the muscles, enhances our efficiency and performance, and helps us lead a healthy life.
The core is a set of muscle groups that helps stabilise the lumbar spine and the backbone.
“Your core muscles are your abdominal muscles, back muscles and the muscles in the pelvic region,” says Sheetal Panchal, fitness expert and nutritionist from Mumbai. “Core, as the name suggests, is the centre of your body which gives stability to the whole body.”
Benefits of strong core
The core helps the body maintain stability, prevents injuries and maintains posture. Core muscles are important for any functional movement you do. Even while laughing and sneezing, your core provides body support to absorb the shock. There are many benefits to a strong core.
“Working on the core helps you align your posture, gives spine strength, helps you age better by avoiding falls and injuries,” says Panchal.
Stabilising the core is the first step towards strengthening it. It forms the base for any
physical activity you pursue.
“While a person is planning to start core exercises, they should focus on setting the base,” explains Prasil Prinjan, training at Cult.fit, Bengaluru. “They should start with bringing stability in the core and then focus on the strength.”
Yoga exercises are great in stabilising the core. Stabilising the core is important for women during their pre-natal and post-natal phase as their core is weakened during the time. After delivery, it is important to start working on the core under the supervision of experts to improve the range of motion.
Maintaining core strength is a continuous process. A strong core helps support the skeletal structure. With age the bone tends to get weak. So, it is essential to continue strengthening the muscles to prevent injuries. The exercise routine helps build bone density as well.
“As you age, muscles and bones become weak,” adds Prinjan. “If one does exercises to strengthen the core muscles, it will hold the bone tight. Doing this will ease the daily range of motion activities.”
Do you have a weak or strong core?
Not sure if you have a weak or a strong core? Watch out for these signs, say experts
According to Panchal, people who have core strength can do heavy-duty chores with ease. They have erect posture and will not have any postural issues or back pain. People with weak core tend to slouch while sitting, cannot stand for long periods without taking support and fall frequently. They tend to suffer from back pain and have difficulties doing physical tasks.
Core stability exercises
- Planks and its variations
- Dead bug
- Bird dog
- Hip abduction and adduction exercises
- Knee to chest exercises
Exercises to build core strength
- Crunches
- Leg Raises
- Sit-ups
- Hanging leg raises
- Russian twist
Core exercises in daily routine
Apart from these exercises there are various other ways to work the core, says Panchal. It includes:
- ·Try sitting straight consciously
- Investing in an ergonomically sound friendly chair
- Practise deep breathing activating the core
- Balance training by standing on one leg for some time
- Walking with an erect posture and being active
Takeaways
- Core muscles help perform functional movements such as sitting, standing and lifting objects. Developing core strength is important for healthy living.
- While working on the core, focus on developing core stability first and then core strength. This helps align posture, enhances spine strength and helps you age better by avoiding falls and injuries.
