First of all, let’s have a closer look at the core and it’s structures.
Our core is our entire torso except for your legs and arms. It consists of different muscles which have to work together to keep your core stable and mobile at the same time.
Our whole body works in an mobility\stability alternating pattern of stable segments connected by mobile joints.
One good example is your lower back. If your hips and thoracic spine are lacking mobility your lower back will sacrifice stability to compensate, having more motion. For your lower back, more motion is abnormal and this can cause injuries for discs and facets.
Having a good control over your core muscles it also supports you to transfer energy from larger to smaller body parts and therefore is very important for functional movements, sport performance or daily tasks.
Which are core muscles?
The core musculature includes our abdominis muscles, erector spinae, multifidus, quadratus lumborum and your pelvic floor muscles to name just a few of them. Their function is to flex and extend, rotate, side flex, stabilise the spine, stabilise the trunk, even support your breathing. As you can see these muscles are responsible for so many movements and functions! and therefore indispensable for your daily life.
If you have a good core strength you are:
increasing your stability, balance and coordination
decreasing risk of injury and falls
improving your posture
protecting your spine, discs, joints and ligaments
holding your organs in place
easing lower back pain
… and yes core strengthening is necessary for everyone!
Which exercises can improve your core strength?
Transversus abdominis muscle:
Technique: You lie on your back, your knees are bend and your feet are flat on the ground. Place two fingers on each side above your groin. Draw your belly button towards your spine and try to breath in and out without losing this tension. If you tense up your muscle correctly your fingers will raise and you also feel tightness underneath them. Try to breath in and out for 3 times and keep this tension up.
Precaution: Keep your back flat by pulling your belly button toward your spine. Don’t press.
Plank:
Technique: Your shoulders are stacked over your elbows, forearms are on the floor forming a triangle shape. Keep your arms parallel to your body at about shoulder width. Press your toes into the floor, squeeze your glutes together. Take care of your spine and neck which needs to be in a neutral position. Your gaze goes toward the ground. Try to hold this position for 30 sec, have a break of 45 sec, repeat it 3 times.
Precaution: Keep your back flat by pulling your belly button toward your spine. Don’t over extend your neck, keep it in line with your spine. Breath in and out.
Side plank
Technique: Lie on your side, one leg is on top of the other, bend your knees. Your shoulder is stacked over your elbow and your forearm rests on the ground. Your other arm rests on your body. Then press your elbow and your thigh into the ground and therefore your body away from the floor. Try to hold this arch position for 30 sec, have a break of 45 sec, repeat it 3 times. Switch sides.
Increase: Raise the upper leg and your opposing arm in the air. Try to hold this arch position for 30 sec, have a break of 45 sec, repeat it 3 times. Switch sides.
Precaution: Your body needs to be straight, there is no rotation in your spine. Your neck is in line with your spine, don’t just drop it.
Dumbbell plank drag
Technique: Four point kneeling position, head is in line with your spine. Keep the neck long by looking down. Curl your toes under. Your shoulders are stacked overyour elbows, elbows over your hands. Place a dumbbell on the outside of your left hand. Press your toes into the floor, squeeze your glutes together. Take care of your spine and neck which needs to be in a neutral position. Your gaze goes toward the ground. Grab the dumbbell with your right hand and drag it to your right. Switch sides for 30 sec, have a break of 45 sec, repeat it 3 times.
Increase: Go in a full plank position on your toes.
Precaution: Keep your back flat by pulling your belly button toward your spine. Don’t over extend your neck, keep it in line with your spine. Breath in and out.
