When we talk about core strength, we often only discuss the benefits associated with exercise and athletics. While a strengthened core supports different areas of exercise like strength training, running, and improved form, having a strengthened core can improve your overall physical health. In this blog we’ll talk about some of the ways strengthening your core can improve your overall physical health, as well as, some different ways you can strengthen your core through exercise!
How Does Core Strength Improve My Physical Health?
Helps to Reduce and Relieve Pain
As of 2020, 619 million people globally suffer from lower back pain. While there are many causes of acute and chronic back pain, there is a correlation between weakened core muscles, back pain intensity, and mobility issues. Weakening of the shallow trunk and abdominal muscles can be a cause of chronic lower back pain. Strengthening the core to provide more support can help reduce issues related to chronic lower back pain. Improving core strength also can improve mobility which has a positive effect on lower back pain.
Makes Movement Easier
The effects of a strengthened core go beyond sheer physical strength. As you work to strengthen your core, the workouts and activities you do begin to build a mind-body connection. Through the process of improving your core strength, you can begin to understand how your core supports other areas of your body. This connection can make daily movement easier and put you at a lower risk of injury as you become more aware of how to properly move your body. While you may not be going to the gym every day to lift weights, those movements are present in your day-to-day life, like bending and lifting. Having an understanding of how your core supports these movements can help make these movements easier and safer.
Helps With Balance
Balance and mobility are important to consider as you get older or if you’re taking certain medications or suffer from a health condition that makes you more prone to coordination and balance problems. As we get older, the risks of falling begin to increase and the damage done can be detrimental to our health and well-being. A strengthened core can help improve balance problems, which can improve the quality of life and independence for older adults. A lowered risk of falling provides more opportunities for older populations.
Improves Posture
Whether it’s spending prolonged time sitting at a desk for work or spending hours hunched over our phones, a lot of people could use improvements to their posture. Poor posture can lead to pain in the neck, shoulder, and back, as well as contributing to musculoskeletal disorders. While you may think simply sitting up or standing straighter, the ability to do that is supported by your core. Strengthening your core will help provide you the ability to sit and stand straighter.
How Can I Strengthen My Core?
Core Targeting Exercises
Planks: Start with a standard plank and gradually increase the duration as you get stronger.
Russian Twists: Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground. Hold a weight or medicine ball and rotate your torso from side to side, touching the weight to the ground beside you with each twist.
Leg Raises: Lie on your back with your legs straight. Lift your legs toward the ceiling, keeping them straight, then slowly lower them back down without touching the ground.
Bicycle Crunches: Lie on your back with your hands behind your head, lift your shoulder blades off the ground, and bring your knees towards your chest. Alternate touching your elbow to the opposite knee in a pedaling motion.
Dead Bug: Lie on your back with your arms extended towards the ceiling and your legs lifted with knees bent at a 90-degree angle. Slowly extend one leg out straight while simultaneously lowering the opposite arm overhead. Keep your lower back pressed into the floor.
Bridge: Bridges strengthen the core, lower back, and glutes. Lie on your back with your knees bent and feet flat on the ground. Lift your hips towards the ceiling, squeezing your glutes and engaging your core, then lower back down.
Workouts That Improve Core Strength
Pilates: Pilates exercises focus on core strength, stability, flexibility, and overall body awareness. Classes or online videos can guide you through a variety of movements that target the core muscles.
Yoga: Many yoga poses require significant core engagement for stability and balance. Poses like Plank, Boat Pose, and Side Plank are particularly effective for strengthening the core.
Swimming: Swimming engages the entire body, including the core muscles. Freestyle, backstroke, and butterfly strokes all require core strength to maintain proper form and propulsion.
Where Can I Find A Personal Trainer Near Me?
If you’re looking to work on your core strength and your physical fitness, we offer personal training services to help you make the most of your time in the gym! We offer these services at our locations in Falls Church and McLean, Virginia. You’re able to schedule your personal training sessions on our website via Vagaro or through the Vagaro app! If you’re interested in learning more about how our personal trainers can help you, please get in touch with us!
