Do More For Your Core

The core is a pivotal area of the body that plays a fundamental role in virtually every movement. While many associate the core with the visible “six-pack” rectus abdominis muscle, it comprises a more extensive group of muscles, including the abdominal, pelvic, and back muscles.

In addition to the rectus abdominis, the core includes:

1. External Abdominal Obliques: Located on the side and front of the abdomen.

2. Internal Abdominal Obliques: Situated beneath the external obliques.

3. Transverse Abdominis: A deeper layer that lies beneath the obliques and attaches to the spine.

According to Shawn Pedicini, a physical therapist with Harvard-affiliated Spaulding Rehabilitation Hospital, “The core is vital for your body, as it serves as the foundation for upper- and lower-body movements. Your core musculature must have a good combination of endurance, stability, and power for many activities.”

Understanding the multifaceted nature of the core and its various muscle groups emphasizes the importance of maintaining core strength and stability for overall functional movement and well-being.

Everyday moves

The core is actively engaged in daily activities, serving various essential functions:

1. Maintaining Posture: During activities like walking, core muscles provide support and endurance to maintain a healthy posture.

2. Power Transfer in Rotational Movements: Core strength enables the transfer of power during rotational movements, such as swinging a golf club or tennis racket.

3. Stability for Spine Health: Core muscles generate stability around the spine, helping to prevent back injuries, particularly during tasks like lifting and carrying heavy objects.

4. Fall Prevention: Core strength plays a crucial role in preventing falls. As Shawn Pedicini emphasizes, “Our bodies constantly have to adapt to ever-changing surfaces and environments.” Adequate core stability and strength assist in reacting to sudden changes, reducing the risk of falls.

Recognizing the role of the core in these everyday activities underscores the importance of incorporating core-strengthening exercises into a well-rounded fitness routine. This not only enhances performance in various movements but also contributes to overall stability and injury prevention.

Strengthen weak muscles

As individuals age, their core muscles naturally weaken, and a sedentary lifestyle can expedite the loss of core muscle strength. Shawn Pedicini emphasizes the importance of maintaining exercise habits as one ages to build and sustain core strength.

Pedicini recommends incorporating core exercises into a routine two to four times per week. These exercises can be integrated into regular workouts or performed independently. However, it’s crucial to seek approval from a doctor, physical therapist, or certified personal trainer, especially for individuals with physical limitations or health issues.

The most effective core exercises are those that engage multiple core muscles simultaneously. Here are three recommended exercises:

1. Plank: This exercise activates various core muscles and promotes stability. Start in a forearm plank position, keeping your body in a straight line from head to heels.

2. Bicycle Crunches: These involve a twisting motion, engaging both the rectus abdominis and the obliques. Lie on your back, lift your legs, and alternately bring your right elbow towards your left knee and vice versa.

3. Bird Dog: This exercise enhances stability and engages the muscles along your spine. Start on your hands and knees, extend your right arm forward and left leg backward, maintaining a straight line from head to heel.

Incorporating these exercises into a routine can contribute significantly to maintaining core strength, overall fitness, and well-being, particularly as individuals age.

Plank

1. Starting Position:

• Kneel on all fours with your hands directly under your shoulders and your knees aligned under your hips.

2. Movement:

• Tighten your abdominal muscles.
• Lower your upper body onto your forearms, clasping your hands together.
• Align your shoulders directly over your elbows.
• Extend both legs, with your feet flexed and toes touching the floor.
• Balance your body in a straight line, resembling a plank.
• Hold this position.
• Aim to hold for 30 to 60 seconds, completing as many reps as needed to reach that total.

For example, if you can hold a plank for 15 seconds, perform four reps.

3. Modifications:

• For a more challenging variation, perform the exercise with straight arms.
• For an easier version, consider leaning against a counter or table at a 45° angle.

Incorporating proper form and modifications based on individual fitness levels ensures the effectiveness of the plank exercise for building core strength and stability. Adjust the difficulty as needed to maintain the exercise’s integrity and gradually progress over time.

Diagonal chops

1. Starting Position:

• Stand with your feet grounded.
• Hold a lightweight medicine ball or dumbbell by your right side with both hands.

2. Movement:

• Keep your abdominal muscles tight.
• Twist at the waist and swing the ball or dumbbell up until it’s just past your left shoulder.
• Only your arms and midsection should move.
• Reverse the movement and return to the original position to complete one rep.
• Repeat the movement five to 10 times.
• Switch sides and repeat.
• Complete two or three sets on each side.

3. Modification:

• If standing is challenging, perform this exercise in a seated position.

Maintaining control throughout the movement and engaging the core muscles will maximize the benefits of this exercise. Adjust the weight of the medicine ball or dumbbell based on your fitness level, and gradually increase the intensity as your strength improves.

Deadbugs

1. Starting Position:

• Lie on your back with your feet off the floor, and knees bent at a 90° angle.
• Extend your arms toward the ceiling, with your hands directly above your shoulders.

2. Movement:

• Squeeze your abdominal muscles, maintaining tension throughout the movement.
• Extend your right leg, holding it six inches above the floor.
• Simultaneously, lower your left arm, extending it over your head parallel to the floor.
• Pause and return to the starting position.
• Repeat the movement with the opposite arm and leg to complete one rep.
• Perform 10 reps to complete one set.
• Rest, then repeat the movements to finish two or three sets.

3. Modification:

• Make the movements less challenging by not lowering your arm and leg as close to the floor.

Focus on controlled movements and engage your core to enhance the effectiveness of this exercise. Adjust the difficulty based on your fitness level and gradually progress as you build strength and stability.