How and why to strengthen your core

I wish I had a nickel for every situp or crunch I did in my younger days, trying to get those washboard abs or at least a flat stomach. I’ve let that dream go, along with the situps. That doesn’t mean I’ve given up trying to strengthen my core…and with good reason.

What is your core?

First of all, let’s talk about what your core is. Yes, your stomach is an important part of your core, but so are your lower back and your pelvis. If you want the benefits of a strong core, you must train those muscles to work together.

I’ll take a short pause here to remind you that I am not a doctor, nor do I have any medical training. I am simply sharing with you what I learned from the Mayo Clinic and the Harvard Medical School.

Now, back to the benefits of a strong core…

Why strengthen your core?

Your core supports the rest of your body in almost every thing you do. A strong core will make it easier for you to do daily activities, even simple ones like standing, bending, lifting, and getting in and out of a chair or a car. And if you do participate in any kind of athletic activity, a strong core will improve performance and endurance, as weak core muscles can lead to fatigue and injury. There is also some evidence that strong core muscles can reduce back pain. 

I don’t know about you, but I’ll take all that over washboard abs any day.

How can you strengthen your core?

Now that we are in agreement about the importance of a strong core, what is the best way to strengthen core muscles? According to Mayo Clinic, “Any exercise that involves the use of your stomach muscles and back muscles in a coordinated way counts as a core exercise.”

Based on that definition, situps and crunches are not your best choice. In fact, according to Marty Boehm, a physical therapist with Harvard-affiliated Brigham and Women’s Hospital, they can actually be dangerous.

They [situps and crunches] are dangerous because you’re pulling on your neck, and they don’t train your core. They train the hip flexor muscles. If those muscles get too strong, they pull on the lower back and contribute to back pain.” 

~Marty Boehm, physical therapist

So, if the traditional situps and crunches are out, what are your best options? Boehm suggests these three exercises. The following descriptions, along with photographs, can be found on the Harvard Health Publishing website.

Plank (modified)

Start on your hands and knees. Tighten your abdominal muscles and lower your upper body onto your forearms, aligning your shoulders directly over your elbows and keeping your feet in the air behind you. Keep your back straight, making your body as much like a “plank” as possible. Hold the position and return to the starting position. Repeat 10 times.

Bridge

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides. Tighten your buttocks, then lift your hips up off the floor until they form a straight line with your hips and shoulders. Hold. Return to the starting position. Repeat 10 times.

Opposite arm and leg raise

Kneel on all fours, with your head and spine neutral. Extend your left leg off the floor behind you while reaching out in front of you with your right arm. Keeping your hips and shoulders squared, try to bring that leg and arm parallel to the floor. Hold, then return to the starting position. Repeat the exercise with your right leg and left arm. Repeat the exercise on both sides 10 times.

How often should you do core exercises?

Unlike some muscle groups that require a rest day in between workouts, core muscles can be strengthened daily and don’t need a lot of recovery. That said, if you are just getting started and haven’t been working your core muscles previously, start slow. Focus on the quality of the movements, rather than the quantity. Gradually build up to the recommended 10 repetitions daily.

Boehm also suggests you warm up to get the blood flowing before your strength exercises and stretch afterwards, especially the hip flexors in the front of your pelvis and the hamstrings in the backs of your thighs.

And when is the best time to start? Well, there’s no time like the present, so let’s hit the floor!

Your turn

1. What is your go-to core exercise? 
2. Do you remember the planking craze of the 2000s and 2010s?
3. What else is on your mind? Anything at all; I just love to hear from you.

Photo source: Eleganza