What is the importance of strengthening the core and are there ways to do that?
Most people think a strong core is only for athletes. In reality, we all need a strong core. The core is extremely important with our everyday movements. A myth about working your abs is that a defined six pack means a strong core. That’s not necessarily always true. Just because one may have a six pack, does not mean they have a strong core. For those that are having a difficult time developing that coveted six pack, it does not mean your core is weak.
Our core is NOT only our abdominal section. Our core also includes our back. If you sit at a desk all day, when you eat, type on your phone, drive, etc. your shoulders are forward and your back is usually rounded. Most develop lower back pain and curvature of the upper back, which can affect your posture. Tightness in your lower body can cause problems with your posture. Tight hamstrings can cause lower back pain, tight quadriceps can begin to pull your upper body down.
Strengthen your back and abs by:
Stretching when you’re done exercising (your entire body from your calves up to your neck). Take a page from yoga and try downward dog, upward facing dog, or/and child’s pose. Any stretches that require reaching for the toes be sure to put your chin against your chest to get an extra stretch for your back, after 10 or 15 seconds come up nice and slowly one vertebrae at a time. To learn proper techniques so you’re not putting yourself at risk for injury, you can consult with a personal trainer. I know a good one if you need one! ;)
Replacing your orthotics. If you’re walking around with old shoes, it can start to take effect on your back. Even with old shoes you can switch out the orthotics inside the shoes to preserve them.
Getting up and moving around. Try standing and stretching every 30 minutes, or after you finish a task. While you’re on the phone you can get up and move around as well.
Adjusting your workspace. One way to help your posture is by putting books underneath your laptop/desktop if you’re unable to get a higher desk, so you don’t have to sit with a rounded back or constantly leaning forward. You can also put important items (files, special equipment, etc.) at a higher level, so you don’t have to bend over repetitively.
I know mostly everyone wants the perfect stomach. I did speak about this in a previous blog; however, I want to reiterate that developing a perfect six pack has a lot to do with genetics and little to do with core strength. Building your core is more than abs. Take time to recognize what muscle groups hold you up straight and make you look good. Strengthen your core strength through:
Planks. You can hold a plank on your forearms or hold in push up position. If you’re having trouble with either you can hold your plank at an incline, then gradually work your way to a flat surface. You can also put your knees down on the floor and hold a plank. There are other variations of planks that you can do (Side planks, push up position with shoulder taps, etc.). You can also do crunches while holding a plank. Bring your belly button to your hips and hold for a 2 second count and release. Do this repeatedly for 10 reps. This helps those that have trouble doing abs on their back.
Balance. Whenever you’re balancing on anything it takes a lot of core strength to not fall over. Balancing on a blow up ball with your knees, single leg squats, step ups, lunges, glute raises etc.
Cardio. If you’re in a gym you can use the machines. The treadmill is good for sprints (to chisel) and long distance runs (to cut fat). The stairmaster can help with your cardio as well as your core, keep a straight back when you use the machine. Also, you can work cardio at home with mountain climbers (another variation of planks), burpees, running up and down your stairs, and jump rope.
