I don’t care about having a six-pack, so why should I care about my core? Because. Your. Core. Is. Everything.
Something that makes me a bit crazy is when I hear someone say they need to do some core exercises because they want to rid themselves of belly fat. Typically, that doesn’t end the way they were hoping. Why? First of all, it isn’t just our abdominal muscles. Secondly, you can exercise those abdominal muscles all day long and you aren’t going to get rid of much belly fat. You will get stronger abdominal muscles, perhaps a sore back and often your midriff will get larger because you’ve overworked those ab muscles, and you still have fat on top of said muscles. To burn fat, it takes more than just throwing down a lot of targeted exercises for your rectus abdominis, the transverse abdominis and the obliques. Instead, compound exercises, aerobic exercise and nutrition geared to fat loss is the name of the fat loss game. But I digress.
Our core is a complex series of muscles that connect from our upper back down to our lower back and hips. Essentially, it is our entire trunk – front and back. From our upper back to our hips, our core is incorporated in almost every movement of the human body. These muscles can act as a stabilizer for movement, transfer force from one extremity to another or initiate movement itself. Our core is vitally important for our stability and balance.
Our core primarily works as a stabilizer and force transfer center rather than a prime mover. Yet, people consistently focus on training their core as a prime move in isolation – aka targeted abdominal exercises. They are doing crunches instead of deadlifts, overhead squats and pushups and other functional closed chain exercises. By training that way, not only are you missing out on a major function of the core, but you are missing out on more efficient movement, better strength gains and longevity of health. When it comes to our core our back, hips and pelvic floor should be getting lots more attention.
How does have a strong and well-functioning core impact our lives? As we age, and we are all aging every day, our health, our quality of life and our independence rely on a strong core.
- Normal life stuff. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, maintaining balance on an icy sidewalk, carrying groceries, walking up a steep flight of stairs or simply standing still are a few of the actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living such as bathing and getting dressed use our core.
- At Work.Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks.
- Healthy Back.Low back pain is a debilitating, sometimes excruciating problem affecting four out of five Americans at some point in their lives and may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain strikes, a regimen of core exercises is often prescribed to relieve it.
- Sports & Pleasure Activities.Golfing, tennis, biking, swimming, kayaking, playing with your children or grandchildren are powered by a strong core.
- House & Yard work. Bending, lifting, twisting, carrying, digging, hammering, reaching overhead, vacuuming, mopping, and dusting all utilize the core.
- Balance & Stability.Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. A strong stable core protects against falls and injuries.
- Good posture.Weak core muscles contribute to slouching. Good posture lessens wear and tear on the spine and allows you to breathe deeply. Good posture makes us all look better.
How can you have a healthier core and a healthier life? Core work is different from strength-training programs that isolate a single muscle group. Instead, they challenge as many muscles as possible in integrated, coordinated movements. Core moves should engage your entire body, from head to toe. A good place to start is with activities you enjoy and can incorporate into your daily life such as swimming, bicycling, yoga and walking with fitness poles. Beyond that, get a core assessment from a qualified physical therapist or personal trainer and implement a core strengthening and stabilizing training program in conjunction with developing a habit of incorporating daily exercise into your life. A professional core assessment will include testing for core stability, static and dynamic strength; the training program will be customized for you based upon the results of your assessment.
Stay HEALTHY. Be STRONG. GET After It.