Why You Need a Strong Core
In the 2011 rom-com Crazy, Stupid, Love, Emma Stone says, “Seriously? It’s like you’re Photoshopped,” when she sees her boyfriend’s abs for the first time. While most of us don’t have Ryan Gosling-level six packs, there’s more to core strength than aesthetics.
In fact, you’re probably using your core muscles right now! While we often think of our cores as the stomach area, it’s actually comprised of our abs, pelvic floor, glutes, spine, diaphragm and back muscles. This muscle group is used when we do everyday tasks like bending over to tie our shoes, picking up packages delivered to our doors and even sitting at our desks.
But chances are your core isn’t as strong as it could be. According to a 2020 study, more than 80% of American adults aren’t meeting the recommended strength-training guidelines of two days per week.
So, what can building a stronger midsection do for you, and where can you start?
A strong core can:
- Decrease lower back pain. Most people will experience lower back pain at some point in their lives due to aging, poor posture and sedentary lifestyles. However, a strong core can improve your posture, reduce pressure on spinal discs and help stabilize your spine.
- Improve your balance. A 2021 study found that nearly 62% of people 65 and older experience a balance disorder. While infections, injuries, neurological disorders, medications and age can contribute to poor balance, exercise can help improve it. Strong core muscles also realign your center of gravity, stabilize your spine and improve movement and coordination.
- Increase flexibility. Many people start to experience declining flexibility as early as their 30s. This may present as stiffness, limited range of motion or even difficulty bending over. The good news is that a strong core can improve spinal alignment, relieve muscle tension, enhance mobility and prevent future injuries.
While you should always talk to your doctor before starting a new exercise regimen, some great, beginner exercises to build core strength are:
Bridges
How to do it: Lie on your back, but keep your knees bent and your feet flat on the floor. Press your heels into the ground, lift your hips and then squeeze your glutes. Lower back down and repeat.
Bird Dogs
How to do it: Start on all fours. Extend your right arm and lift your left leg back, keeping your spine neutral. Hold before alternating sides.
Planks
How to do it: Start in a push-up position, with your body in a straight line from head to heels. Hold this position while engaging your core and keeping your hips steady.
Start with two to three sets of these exercises, holding the pose for at least 10 seconds at a time. Then, you can increase your repetitions and hold times as you build your strength.
Find a Doctor
Are you experiencing back pain or balance issues despite your efforts to build core strength? If so, it may be time to talk to your doctor.
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