You may have heard the term “core” mentioned in your gym or overheard people talking about how they are training it. But how many of you actually know what the core is or what it means?
This article will help you understand what the core is, why strengthening your core muscles is essential, and how physiotherapy exercises can enhance your strength.
What is the Core?
The core is the central part of the body, including the lower back, hips, pelvis, and stomach. It is also referred to as the trunk.
Core muscles are responsible for maintaining pelvic and spinal stability and can be divided into two groups based on function.
The first group consists of the inner or deep core muscles. These include:
1. Pelvic floor muscles
2. Diaphragm
3. Transverse abdominis
4. Internal oblique
5. Multifidus
6. Fibers from psoas and hip rotators
The outer core muscles include:
1. Rectus abdominis
2. External oblique
3. Erector spinae
4. Quadratus lumborum
5. Hip muscle group
Benefits of Core Strengthening
1. Posture: Maintaining a healthy spine and posture aids in improving daily performance.
2. Pain: A strong core can help alleviate back or pelvic pain.
3. Injury prevention.
Exercises to Improve Core Strength
1. Bridge: Lie on your back with your knees bent, feet flat on the floor, and lift your hips off the floor.
2. Crunches: Lie on your back with your feet flat on the floor, knees bent, and arms crossed over your chest. Lift your shoulders off the ground.
3. Abdominal Bracing: Lie on your back with your knees bent, tighten your abs, and hold for 10–15 seconds.
4. Partial Sit-Up: Lie on your back with your knees bent, tighten your abs, and lift your upper back off the floor.
5. Plank: Lie face down on the floor with your feet shoulder-width apart and elbows directly under your shoulders. Push your body up so your weight is on your forearms and feet, forming a straight line from head to toe. Hold the position for 30–60 seconds. Variations include side planks, knee planks, and planks with shoulder taps.
6. Superman: Lie face down and lift your arms, chest, and legs off the ground simultaneously.
7. Single Leg Raises: Lie on your back with your legs straight and lift one leg off the ground, or lie on your side and lift your top leg.
8. Heel Taps: Lie on your back with your knees bent, tighten your abs, and alternately try to touch each heel with your hand.
9. Mountain Climbers: Start in a plank position and alternate bringing one knee to your
chest, then kick it back out, increasing your speed.
10. Bird Dog Exercise: Start on all fours with your hands under your shoulders and knees under your hips. Engage your abs to maintain a neutral spine. Reach one arm straight out in front of you and extend the opposite leg so it’s in line with your back. Hold for a few seconds, then return to the starting position. Repeat on the other side.
The core refers to the central area of the body, encompassing the lower back, hips, pelvis, and abdomen, and is also known as the trunk. Core muscles play a crucial role in ensuring pelvic and spinal stability and can be categorized into two groups according to their function.
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