Health & Wellness

Get to the Core of Core Strength

August 25, 2015
Why is Core Strength So Important

Why is Core Strength So ImportantWe hear about Core Strength and how it is important for a strong body but do you know what the Core is and how to strengthen it?

Do you know why you need it?

Your Core is made up of muscles in your abdomen, pelvic floor, lumbar spine and hip flexors and hip abductors.  It is surrounded by the abdomen, pelvis, lower back and diagphram so the term ‘Core’ shouldn’t be confused as just your ‘abs’.

Why is Core Strength Important?

Core stability is responsible for good posture and the ability to lift heavy objects without injury and helps with balance.  Usually the muscles turn on automatically however, if your Core is weak, you can sustain injury easily especially in the lower back.  It also avoids injury when exercising, playing sport or running.

A strong core takes the pressure of having your bones support your body weight plus it helps you maintain good posture.

A strong core is important when we age to avoid ligament and joint damage particularly in the back.

Basic Core Exercises

These can be done anywhere even while sitting down or watching T.V.

1.  Sit or stand straight and pull up your abdomen and tummy muscles 10 times a day.

good posture

Don’t slouch, stand tall and pull in your stomach.

If you want to learn more about the Core read Activating Your Core  at my PT, Nikki Wakerley’s website.

2. Plank – Hold for a long as you can

The Plank

Feet and hands shoulder width apart and try to get a straight line with your body. Start at 10 seconds and build up to hold for as long as you can.

3. Side Plank – Hold for as long as you can on each side

Side Plank

Keeping body firm raise up onto one elbow and hold for at least 10 seconds.  Build up on the length of time you can hold this pose.  Then repeat on the other side.

4. Swap your chair for a Balance Ball and use your core muscles to balance and sit.

Swap the Chairfor aStability Ball

 

 Do you want to be hunched over and experience back pain or injury?

If Your Answer Is ‘No’ Start Working on Your Core!

[bctt tweet=”Get to the Core of Core Strength and Protect your Back”]

 

Let’s Keep Sizzling!

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10 Comments

  • Reply Kathleen September 4, 2015 at 21:20

    I love this Sue, a good description of what the ‘core’ is. We are always told to strengthen the core and its probably easy to guess its in there somewhere in the middle. Now I know exactly what it is. My hubby and I both need to work on ours to strengthen our backs. Thanks for helping educate us all on Fridays Blog Booster Party #22.
    Kathleen

    • Reply sue September 6, 2015 at 16:25

      I have a very tricky back Kathleen. It can be quite painful at times so my PT has really pushed home the point of Core Strength. I will certainly need it as I get older. I’m glad you enjoyed the post and found it helpful.

  • Reply Rebecca September 5, 2015 at 04:04

    Thank you for 4 simple steps that I can actually do! I’ve been frustrated with my lack of core strength since my last baby, but I just don’t have time for a big workout. This is a great place to start.

    • Reply sue September 6, 2015 at 16:27

      Hi Rebecca, don’t be too hard on yourself after you have had a baby. Core Strength is very important though so even if you start with these it will be helpful. I’m glad you found the post informative and thanks for the comment.

  • Reply Debbie @ Coach Debbie Runs September 5, 2015 at 23:29

    Great tips (though the girls in your pictures look like they’re having too good a time 🙂 ). I always tell my clients that I can help them lose 10 pound is two seconds. All they have to do is Step one and they instantly look thinner (and taller!).

    • Reply sue September 6, 2015 at 16:30

      Debbie you are right about posture. Standing straight you do look thinner and taller. Thanks for stopping by to comment and have a lovely day!

  • Reply Kathleen September 8, 2015 at 21:54

    I am very pleased to tell you that this post was in the TOP SIX most clicked on Fridays Blog Booster Party #22. It will be featured on Friday. We look forward to reading more of your great posts.
    Kathleen

    • Reply sue September 9, 2015 at 09:13

      Oh Kathleen that is great! Everytime I doubt myself something like this happens and makes me think I’m on the right track. You’ve made my day and thank you for the opportunity.

  • Reply Michelle June 14, 2016 at 10:19

    I like the ball idea. Been wanting to get me one of those. Sucking in those abs….another great idea.

    • Reply Sue Loncaric June 14, 2016 at 10:45

      Yes I love the fitball exercises although I feel clumsy sometimes when I lose my balance. Great for core though!

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