Hard Core!

Does your back hurt? The issue may not be your back but a weak core. I know you have probably heard, “You NEED to strengthen your core!” Every fitness trainer worth their salt stresses how incredibly important this is but, what is your core? Why is having a stong core imperative?

Let's identify the core, look at issues that reveal a weak core and specific exercises to build and strengthen it:

During and after the pandemic I stopped working out. I wasn't motivated to exercise at home and going to the gym, once we actually could go to the gym, was fraught with challenges. Crowds, masks, germs, new found laziness. All of a sudden, I develop back pain. I immediately chalked it up to two things. 1. I needed a new bed. 2. Age! 

Once I got my drive to workout back and earnestly started focusing on strengthening my core, my back pain disappeared. I have always had a buddha belly. During the pandemic though I got thinner, my belly fat increased. (Literally, Skinny-Fat!) When I learned about the muscles of the core and how to maximize their utility, my belly flattened! 

So, what is the core? The core of the body refers to the group of muscles that make up the central part of the body, providing stability and support to the spine and pelvis. A strong and well-conditioned core is essential for overall stability, balance, and efficient movement. It staves off and relieves some back issues, reduces knee pain and corrects neck misalignment and tightness.

A weak core can manifest through various physical signs and symptoms. Recognizing these signs is important because a weak core can contribute to poor posture, increased susceptibility to injuries, and compromised functional movement. 

Physical signs of a weak core:

Poor Posture: Slouching or having difficulty maintaining an upright and aligned posture, especially when sitting or standing, may indicate a weak core.

Back Pain: Weakness in the core muscles, particularly the muscles supporting the spine, can contribute to lower back pain. This discomfort may be exacerbated by prolonged sitting or standing.

Difficulty Balancing: A weak core can lead to challenges in maintaining balance, making activities that require stability, such as standing on one leg, more difficult.

Protruding Abdomen: Weakness in the abdominal muscles may result in a protruding abdomen, sometimes colloquially referred to as a "pooch" , "Buddha Belly"or "potbelly."

Muscle Fatigue: Feeling fatigued quickly during activities that engage the core, such as walking or standing, may indicate inadequate core strength.

Limited Range of Motion: Difficulty with movements that involve twisting, bending, or rotating the torso can be a sign of a weak core. 

Pelvic Tilting: A weak core may contribute to an anterior pelvic tilt, where the pelvis tilts forward, affecting the natural curvature of the spine.

Increased Strain on Other Muscles: When the core is weak, other muscle groups may compensate, leading to increased strain on muscles in the neck, back, hips, and legs. This compensation can contribute to discomfort and pain in these areas.

Poor Performance in Physical Activities: Difficulty in performing exercises or activities that require core strength, such as lifting objects, may indicate weakness in the core muscles.

Core muscles are engaged in a wide range of activities, from simple everyday tasks to more complex athletic movements. Though knowing what muscles make up the core is not imperative, I mistakenly thought my core was just the obliques and abs and initially primarily focused on ab exercises when trying to build my core. With the thought that knowledge is power……

Muscles and muscle groups that make up the core:

Rectus Abdominis: Located at the front of the abdomen, this is the muscle commonly referred to as the "six-pack." It flexes the spine and helps control the tilt of the pelvis. (This is all I thought I needed to focus on).

Obliques: There are two sets of oblique muscles - internal and external. They are located on the sides of the abdomen and assist with rotation and lateral flexion of the spine.

Transverse Abdominis: This muscle is the deepest of the abdominal muscles and wraps around the torso. It acts like a corset, providing stability and support to the spine and pelvis.

Erector Spinae: These muscles run along the spine and help maintain an upright posture. They are crucial for back extension and stability.

Multifidus: Also located along the spine, the multifidus muscles provide stability and support to individual vertebrae.

Quadratus Lumborum: Situated on either side of the lumbar spine, these muscles assist in lateral flexion and extension of the spine.

Pelvic Floor Muscles: Found at the base of the pelvis, these muscles support the pelvic organs and play a role in maintaining bowel and bladder control. (This was news to me).

Hip Flexors: Though not exclusively considered core muscles, the hip flexors connect the spine and pelvis to the legs and are involved in movements like bringing the knee towards the chest. Keeping these strong can help prevent hip issues and negate hip replacement surgery as you age.

There are numerous exercises that target these muscles help improve core strength, which, in turn, contributes to better posture, reduced risk of injury, and enhanced athletic performance.

Here are the best 10 exercises to build and strengthen your core:

Plank:

• Start in a push-up position with your hands directly under your shoulders.

• Keep your body in a straight line from head to heels, engaging your core.

• Hold the position for as long as you can while maintaining good form.

Russian Twists:

• Sit on the floor with your knees bent and feet flat.

• Lean back slightly and lift your feet off the ground.

• Hold your hands together and twist your torso to one side, then the other.

Hollow Body Hold:

• Lie on your back with arms and legs extended.

• Lift your arms and legs off the ground, forming a slight "U" shape.

• Keep your lower back pressed into the floor and hold the position.

Mountain Climbers:

• Start in a plank position.

• Bring one knee towards your chest and then switch legs in a running motion.

• Keep your core engaged and maintain a steady pace.

Leg Raises:

• Lie on your back with legs straight.

• Lift your legs towards the ceiling, keeping them straight.

• Lower them back down without letting your lower back lift off the ground.

Bicycle Crunches:

• Lie on your back with hands behind your head.

• Lift your legs and perform a cycling motion with your legs while bringing opposite elbow to knee.

Bird Dog:

• Start on your hands and knees in a tabletop position.

• Extend one arm and the opposite leg, keeping them in line with your body.

• Return to the starting position and switch sides.

Dead Bug:

• Lie on your back with arms extended towards the ceiling and legs lifted.

• Lower one arm and the opposite leg towards the ground, keeping your lower back pressed into the floor.

Side Plank:

• Lie on your side with elbow directly beneath your shoulder.

• Lift your hips so your body forms a straight line from head to heels.

• Hold the position on each side.

Superman:

• Lie face down with arms extended in front.

• Lift your arms, chest, and legs off the ground, squeezing your glutes and lower back muscles

Executing these exercises with proper form is imperative. Gradually increase the intensity and duration as your core strength improves. It's also beneficial to include a variety of exercises to target different core muscles. If you have any existing health conditions or concerns, it's advisable to consult with a fitness professional or healthcare provider before starting a new exercise routine.

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