On Tuesday, December 1st, I started a Countdown to Core Christmas daily challenge to work on core strengthening. Also to bring awareness of the various exercises to strengthening your core, and provide the stability your spine and pelvis might need. Follow along @vitalatlast
Throughout my experience working in various Physical Therapy environments and being able to help progress patients from low-level core exercises to higher-level dynamic exercises. The importance of strengthening your core and the benefits are incredible. Wherever you start make sure you have a good foundation and understanding of proper body mechanics and posture.
Core bracing is essential, tightening your core muscles before starting any movement is key to success. You can practice in various positions. while sitting, standing, or lying on your back, tighten your abdominal muscles, drawing your belly button in. Tucking your tailbone helps as well.
Core tips and real world benefits:
- Quality over quantity. Do as many reps as you can but make sure you slow down and each repetition is as good as the first with great form. If you lose it. stop. restart.
- Use a mirror or have someone take a picture of your form while you are working out. You’ll be able to notice small misalignments that you can fix.
- Work on increasing your endurance during core work. The longer you can hold a position will benefit you.
- Start strengthening in static positions which then lead to dynamic positions with movement patterns and resistance.
- Everyday acts, bending over to put your socks on, reaching in the lower shelve of the refrigerator, walking the dog. All these acts can be small movements but having core strength if very vital.
- Sports and recreational activities. from playing golf, swimming, play baseball, basketball or other sports requires core strength and power.
- On the job activities. Jobs that involve lifting, twisting, and standing all rely on core muscles. So does sitting at your desk for hours; engages your core as well. Computer work, desk work such as phone calls or typing puts a surprisingly amont of stress and makes us stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks.
A misconception of having core strength is a flat belly and or six-pack abs. While it might look good, there are so many more benefits that come from improving core strength than the looks of the abdominal region. Such as improved posture, better balance, reduced back pain, and safer everyday movements.
Many muscles make up the “core” and ones that might not be as talked about are called the local stabilizers. Which are muscles attaching to vertebrae that help to limit shear, compression, and rotational forces. What are the local stabilizers? Transverse abdominus (TrA), multifidus, pelvic floor muscles, and the obliques to name a few.
Try to make time when you are working out to add three 10 to 15-minute core-strengthening sessions each week. It may be challenging at first, but stick with it. Once you begin strengthening your core, you will notice an improvement in the way you feel and move through your day. Below are a few if my favorite core exercises. I try to add hold times during each position from 5-10 seconds before moving to the next movement. Adding longer holds when I am ready to progress. I challenge myself to go to muscle fatigue which I think is important to increase my endurance. Instead of sets and repetitions I like to go to fatigue with good form. All of us are at a different starting point with core exercises. Start where you are comfortable, increase the time you can do an exercise. Set a timer and Enjoy the burn!
