To perform well at virtually any sport, you need a strong core. This is a no-brainer for rowing, golf and dancing, but it’s also true for less obvious activities: Your core gives you the stability you need to play darts, for example, and the power you need to play tennis.
A stronger core makes everyday life easier, too, resulting in fewer injuries, better posture and balance and less back pain.
- What is core?
- Why core strength is important?
- A few core exercises to get started
So, what is core?
The core is more than your abs, it includes your Erector spine. The erector spinae is a back muscle that extends up your trunk. It helps you stand up straight after bending over, as well as bend sideways and rotate your head.
Rectus abdominis. When you bend forward, you use an abdominal muscle called the rectus abdominis. It’s sometimes called the “six pack” muscle.
Obliques. Your internal oblique and external oblique help you rotate or bend your trunk.
Transverse abdominis. The transverse abdominis, which wraps around the front and side of your trunk, stabilizes your pelvis.
Multifidus. The multifidus in your back supports your spine.
Other muscles that make up your core include your:
- Pelvic floor
- Diaphragm
- Glutes
muscles that attach to the pelvis (hamstrings, hip flexors, and hip adductors)
Keeping these muscles strong helps stabilize your body, support your spine, and enhance your overall fitness.
Read on for the best core-strengthening moves for every fitness level.
Why core strength is important?
Core is the source of your body power
It’s in the core that forces are transferred from the legs to the upper body, adding oomph to a tennis serve or allowing you to hit a softball out of the infield. “You’re going to explode from your legs and rotate, and the momentum has to pass through the core. If you don’t have a strong core, you’ll lose strength and power
Picking up a heavy box, or a kid, requires not just core strength but also endurance, he added. If core muscles are tired or weak, then the ligaments in your back take over and can get strained, causing back pain.
Core give you stability
To improve core endurance, do exercises like side planks and dead bugs, which work deep muscles of the inner core like the pelvic floor muscles; the transverse abdominis, the innermost abdominal muscles that attach to the ribs, pelvis and spine; and the multifidi, an important set of back muscles that run along the spine and are key to spinal stability.
A few core exercises to get started
Decline Crunch
Set an adjustable weight bench with foot catches to an angle (the greater the angle, the more challenging the exercise), and anchor your feet at the higher end of the bench so that you're lying at a decline.
Bend your knees and place your fingertips behind your head.
Keeping your neck neutral and lower back pressed into the bench, contract your abdominal muscles to bring your ribs closer to your hips and to raise your head and shoulders slightly.
Slowly return to the starting position.
Dumbbell Side Plank with Rotation
Place your right forearm on the ground and get into a side forearm plank.
Grab the dumbbell with your left hand.
Scoop the dumbbell underneath your torso then rotate your left arm and dumbbell towards the ceiling.
Pause for 1-2 seconds then go straight into the scooping motion again.
Beginners should do this without weight. Intermediate to advanced trainees should use a 10 to 15-pound dumbbell. Do 2 sets of 10 reps on each side.
Sit-Ups Exercise
This sit up bar with punching bag is a interesting way to do sit up exercise workout. This is a cool concept, the punching bag to the sit-up machine adds to the fun, it’s a fun addition to your home gym.
Sit down on the floor and bend the knees to a right angle, aligning kness over heels with the feet turned out slightly, raise your hands, fingers curled into a fist, it feels like you are going to boxing.
Treadmill core workout
Quick knee drives
This is a great way to spike your heart rate without having to run, and will also light your legs and glutes on fire. Step one foot onto the back of the (non-moving) treadmill, and drive the other foot from the floor toward your chest while pumping your arms. Be sure to lean forward to really target your lower body.
Sled pushes
In this move, your body will act as the motor for the treadmill. Turn the machine off, hold onto the rails, and dig your toes into the belt to try and move it as you run. Go as fast as you can—even if it feels slow. It will leave your heart racing.
Bear crawls
Bear crawls are hard enough on their own, and adding a treadmill to the mix takes them to a whole other level. Place the treadmill on a very low speed, and get down on all fours with your knees hovered two inches off of the ground. Then, crawl. This move will not only burn out your core, but will also work your upper body and your quads.