Good Core Strength

If you’re familiar with working out, chances are you’re familiar with the term ‘core strength’.  The core consists of your stomach muscles (upper, side and lower), your back muscles and even the muscles in your hips.  Having a strong core can help you reduce or prevent back pain, improve your posture and balance, improve your athletic performance and can also make breathing easier.

The term ‘core’ is a appropriate because all these muscles make up the foundation of pretty much every movement you make whether sitting, standing or performing exercises.  When your core is weak you will feel it in the form of aching back muscles, less flexibility and endurance and other discomforts. 

Orenda Football Academy players working on their core strength at training

Why Do I need To Be Concerned About Core Strength?

A strong core is not just for professional athletes or people who work out a lot, although it IS important for them as well and results in better workouts, increased balance and performance and overall better health.  A strong core can benefit any person, regardless of age, because it can improve all areas of your life.  

But I Don’t Have Time to Strengthen My Core

The problem of time is one that most of us have, but this is one of those situations where you must look at the benefits vs. the lack of time.  Most of have time somewhere where we can fit in some core strengthening exercises and in a little bit, we’ll give you some ways that you can train these stabilizing muscles even when it seems like you don’t have a lot of time.

The good news is that there are many exercises that you can choose from to strengthen your core and they don’t all have to be done at the same time. If you only have 5-10 minutes at a time a few times a day, then do the exercises during those times.  It is MUCH better to use that time for core strengthening, then to feel like you have to devote 30-60 minutes all at one time and skip it altogether.

Exercises You Can Do TO Strengthen Your Core**

Yoga and Pilates are two of the best core strengthening methods out there and many people engage in them on a daily or weekly basis.  If you don’t like either of these, don’t worry, there are alternatives.  One of the best ways to engage those core muscles and work them is to add some instability to certain movements. 

When you have to balance, your core will automatically be engaged, so for example, do lunges on a Bosu ball.  A Bosu ball is half an exercise ball attached to a flat surface on the other side.  Do the exercises from the ball side of this and take it slow if you’re new to using this type of equipment.

Planks are another form of exercise that are easy to do and require no equipment.  They are not as easy as they may look! Balance on your elbows and toes, keeping your body straight.  If you’re not sure how to do these or any exercises, you can search online for plenty of pictorial examples.  Hold the plank for a certain time period. If you’ve never done one before, start with 10-15 seconds and build up from there.  You’ll definitely feel it working in your stomach muscles!

A bridge is another movement that is easy to do and requires no additional equipment. Lie on the floor on your back with your knees bent and feet on the floor.  Raise your hips off the ground, keeping your stomach muscles tight and lift as high as you can. Hold this movement for 60 seconds and then lower. 

Aerobic activity like swimming, cycling and even walking all engage and strengthen your core muscles, so be sure to add these to your weekly activities as well.   Getting in some walking is as easy as parking farther away from the door when you grocery shopping or when you park at work, and taking the stairs rather than taking the elevator when you have the opportunity. 

Regardless of what you choose to do to get those core muscles in shape, you can be sure that you will reap benefits you never even imagined and you’ll look great too!

**Be sure to get your doctor’s advice and guidance before performing these exercises or any exercise program, especially if you have any injuries that may be aggravated by certain movements.