I’m sure you’ve heard it before, but working your core really is key to enhancing your overall health and fitness. No matter what your activity, even sitting (with good posture) you use your core muscles. And yet, many people are not sure what the term “core muscles” really means.
As mentioned on BetterMedicine.com – “Your core muscles are in your trunk and pelvis. Doing strengthening exercising for this area at least three times a week can help protect you from injuries and improve your balance. Sit-ups alone won’t work the 29 muscles in the stomach, back, hips and pelvis that stabilize the spine and make up the “core.”
A weakened core can also contribute to several problems with other areas of the body. According to a recent UK Personal Training article:
Three areas that often become injured as a result of a weak core are:
Lower back
In an everyday activity such as walking, your vertebrae will absorb much of the force. A weak core will result in excessive shock to be transferred through the vertebral column, which will produce lower-back pain.Hamstrings
When your core isn’t stable, your hamstrings often have to work extra hard, the added work can leave them shorter, tighter, and more vulnerable to injury. To strengthen them, as well as your glutes, try variations of exercises such as lunges and squats.Knees
Without a stable core, you can’t control the movement of your torso as well, and you risk putting excess force on your joints each time your foot lands. This can lead to pain under the knee, patellar tendinitis (a sharp pain in the bottom of the knee), and iliotibial-band tendinitis. Please note that the plank and side plank are very simple exercises that will strengthen the transversus abdominis, which help steady the core.
Strengthening the core muscles goes beyond ab routines. Ab exercises are good exercises and should not be eliminated from your routine; they are just not enough to strengthen the entire core.
It is important that you have worked each muscle at least once a week and preferably three times a week.
Exercises to include in your routine might include:
- Push ups
- Crunches
- Squats
- Lunges
- Back extensions
- Plank and side plank exercise
Working all of the muscles in your core muscle group instead of focusing on the abdominal muscles will give you the stability and strength in the core to build on. What are you waiting for? Work that core today. Have favorite core exercises? Share one in your comment.
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