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    Strengthen Your Core Home / Blog / Strengthen Your Core
    Posted by Dr. Tim Roberts, 15 Jan 2021
    Blog

    What is your core?

    Your core is a group of muscles that sit in your torso. They stabilise and control the pelvis and spine. When most people think of their core, they picture a chiselled six?pack. In reality, the core goes much deeper than that, and it’s important to focus on all the core muscles when strengthening—not just the ones that look good.

    Your core is made up of the pelvic floor muscles, the diaphragm, Transverse Abdominis (deep core muscles), Multifidus (deep spinal muscle), the external and internal obliques (twisting muscles) and the rectus abdominis.

    The core is responsible for taking pressure off your spine and promoting smooth, efficient movement. In simple tasks such as standing up from a chair or getting out of bed, your core should engage to spread forces evenly through your body.
    For athletes, a strong core improves efficiency, leading to better performance, increased strength and power, and a lower risk of injury. Overall, having a strong core makes movement easier, helps prevent overuse injuries and supports recovery from acute injuries.

    Benefits of a strong core

    Think of your core as the central link in the chain between your upper and lower body. It is called on countless times throughout the day. Every step you take requires core activation. If your core is strong, everyday tasks become easier and more efficient.
    Improving strength through your core and pelvis can have positive effects on pain levels and function. As we age, our spine undergoes degenerative changes in the bones and cartilage. Strong postural muscles can help manage and ease symptoms associated with this. A strong core also improves posture and helps your spinal curves sit within normal ranges, which reduces stress on spinal structures. Most importantly, your core helps stabilise your body, allowing you to move in any direction with balance and ease. A stronger core can lower your risk of falls because you are better able to hold yourself upright and maintain balance.

    How do I strengthen my core?

    The simple answer: by doing regular exercises that target all the muscles of your core. It’s also important to work the surrounding muscles, such as the hips and back. If you go to the gym or see a personal trainer, adding 2–3 core exercises per session will help build core strength. If you’ve never trained your core before and want a simple routine to do at home or in the park, start gently. Like any new exercise program, you need to learn your limits so you don’t push too hard and end up very sore.
    Here is a simple starter routine to begin building a stronger core:

    Plank – 30 seconds on 1-minute rest x 5 sets

      1. Support your body on your forearms and toes while holding your body in a straight line from your shoulders to your ankles. If you find this position too hard, you can try it with you knees on the ground.

    Deadbug – 10 repetition x 5 sets

      1. Lie on your back with your arms extended straight up towards the ceiling and your legs raised with your knees bent at 90 degrees. Before you begin moving limbs, make sure your lower back is flat against the surface. Proceed to straighten your right leg, then bring it back, then alternate to your left leg. If moving just your legs becomes too easy, you can lower your right arm and left leg at the same time and then do the same with the opposite limbs.

    Boat – 30 seconds on 1-minute rest x 5 sets

      1. Sit on the floor with bent knees. Lean back slightly, keeping your back straight and hold your arms out in front of you as you raise your feet off the ground with your legs together.

     

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