The Importance of Core Strength and Exercises to Improve It

The core consists of the abs, hips, back, and chest and is considered the body’s center. The core muscles stabilize the body and allow it to move in any direction while maintaining balance. A well-rounded fitness program should include core workouts. Getting the core muscles in better shape, especially the muscles surrounding the trunk and pelvis, is very important. Some of the benefits of core strength follow.

Core strength helps to improve balance. Core workouts train the pelvis, lower back, hips, and abdominal muscles to operate together. This enhances balance and stability in everyday tasks and in virtually every sport. Most sports and other physical pursuits rely heavily on strong core muscles. Core strength helps reduce tension on muscles and joints, making them less prone to injuries.

Another importance of core strength is that it helps one maintain an upright posture. Good posture reduces wear and strain on the spine. It also enables a person to breathe deeply, allowing oxygen to pass easily to all parts of the body. Prolonged sitting or standing can be difficult to bear without maintaining an upright posture.

A strong core also helps eliminate back pain. Back discomfort is less likely to occur if the body is aligned and upright. The core of a person’s body especially supports the neck and back. If the core is not strong enough, the back’s other muscle groups will work harder to support the body. Muscle strains and back discomfort result.

According to Kristina Jennings, a certified functional strength coach in Boston, a weak core is the number-one risk for injuries, particularly of the lower-back. Studies have shown that core strength training (particularly strengthening the deep trunk muscles) can also help decrease lower-back discomfort.

Strong abdominal strength also helps protect the organs. Organs such as your liver, spleen, kidneys, and others reside just beneath the abdominal wall, which serves as a protective barrier from outside injuries. As a result, the stronger the core is, the better it shields those tissues from harm.

Good abdominal strength or core strength typically means the development of a slimmer waistline. Core training, when done correctly in terms of intensity, exercise selection, and frequency, will reduce the waist circumference, fat around which is a marker of long-term health risk.

Good core strength also helps the body age well. Core strength is crucial throughout one’s life. It helps stabilize the entire body and improves balance and posture, all of which can help avoid falling, reduce back discomfort, and retain flexibility as the body ages.

Some exercises that help improve core strength include the Russian twist. Russian twists are a terrific way to warm up the spine and work the obliques. To execute the Russian twist properly, sit on the floor with the knees bent and the heels on the floor. Lean the body back and hold the hands to the chest until the abdominal muscles engage. Twist the body slowly from right to left and from left to right. Remember to keep the core firm and to breathe deeply.

The butterfly sit-up is another exercise that helps improve core strength. To execute the butterfly sit-up, lie face-up with the feet together and legs bent out to the sides. Raise the arms above the head. Roll the body up using the core until the body is sitting upright, and then touch the toes. A key benefit of the butterfly sit-up is that it restricts the use of the hip flexors, thereby forcing good posture.

The dead bug is another great exercise to improve core strength. To execute it, face the ceiling with the arms extended and the legs in a tabletop position. Slowly straighten the right leg while simultaneously lowering the left arm. Keep the feet a few inches above the ground. Tighten the buttocks and keep the core engaged the entire time while pressing the lower back against the floor. Finally, return the arm and leg to their original positions.