The core muscle wraps around your midsection like a girdle and forms the connecting link between your upper and lower body. They help support, stabilize, and move the spine, trunk, and pelvis, and most body movements originate or pass through the trunk.
Core muscles are important because they help protect your lower back and 4 out of 5 Americans will experience lower back problems in their lifetime. The main reason is the constant pressure on the lower back to maintain an upright posture. Compounding this problem is the protruding midsection which negatively impacts leverage.
To demonstrate leverage, point the broom forward and grasp the tip with one hand. The broom is very light, but the leverage will tire you out quickly. Similarly, excess abdominal fat that causes your midsection to protrude forward can affect your leverage and force your core muscles, which support your spine, to work harder to keep you upright. The problem is exacerbated by weak muscles, fatigue and less protection.
In typical human nature, we never think or care about our core muscles until a problem arises. Think of everyday tasks that rely on your core, from bending down to pick something up off the floor, to sitting and standing, twisting, turning, and reaching. Work and sports activities rely more on a healthy core with movement. Lifting and carrying, driving a golf ball, jogging, throwing, rowing, etc.
you may like:Want to lose belly fat?Here are 3 exercise and diet changes you should start right now
Impaired protection from the muscles of the trunk can make these movements difficult, painful, and cause injury. So how do you maintain a strong core?
Do sit-ups strengthen your core?
Well, you are sure to start training your core muscles. A typical option is sit-ups. Sure, your abs are an important core muscle, but keep in mind that your core muscles must be strong all around, not just the front.
The first core sit-ups that typically come to mind are sit-ups. Controversially, sit-ups can be effective when done properly. This is what I call a “good” sit-up.
Lie on your back, bend your knees slightly, and place your heels on the floor. Do not keep your knees straight or your feet locked. This shifts more of the strain to your hip flexors, which puts strain on your lower back as well. If you’re doing this for the first time, you’ll find that your abs aren’t strong enough to lift your upper body, especially if your legs aren’t locked. That’s the point. “Bad” ab form relies on other muscles, such as the hip flexors, to do its job.
The most important part is how to get started. Cross your arms across your chest, and as you exhale, tighten your abs and slowly roll your upper body toward your knees. Concentrate on working your abs, and when you’re upright, pause and slowly lower back to the starting position. Speed is the enemy when it comes to sit-ups.
you may like:What Are Varicose Veins? 4 Things You Need to Know and What You Can Do About Them
If your abs aren’t strong enough to do sit-ups well, start with crunches (partial sit-ups). Assume an ab position as described, but slowly raise, hold, and then lower only your head and shoulders off the floor.
Are planks good for core strength?
What are boards? Plank pose is one of the basic poses of yoga. As a starting point, and perhaps the least complicated plank, is to take a pushup position. With your arms shoulder-width apart, your palms flat on the floor, your elbows straight and your weight on your palms and toes. Proper alignment is important, so make sure your body is in a straight line from your shoulders to your ankles. There are other plank positions, such as putting weight on your forearms for more variation, and as you move up you will be able to perform different movements from the plank position.
Beginners should maintain the push-up plank position while maintaining perfect alignment. At first, it may be just a few seconds. Keep practicing and gradually increase the time to aim for at least 1 minute for him. Eventually, you can extend your routine by taking short breaks and repeating the basic plank over and over again.
At first, I was skeptical about the plank, but in the end I decided to take the plunge and do it longer in the push-up position. I then experimented with holding the pushup position as long as possible and then immediately doing a pushup up and down, which was a real challenge due to fatigue from holding the plank. I’m so tired I can actually only do a few pushups and then I’m on my knees and doing corrective pushups.
you may like:What are the most common injuries in golf? 3 things you need to know to prevent back pain
I am happy to say that this has been a great upper body workout and a great bonus to my overall exercise routine. But even better, I realized that my lower back was never going to feel better if I kept doing planks. I think there are two reasons. For the first time, I worked my entire core properly, straining every muscle from the bottom of my ribcage to my pelvis. And secondly, stopped doing harmful and stupid things.
Planks and “good” sit-ups are two of the best exercises for your core. Also try a yoga or Pilates class to expand your options.
Please contact Bryant Stanford ([email protected]), Professor of Kinesiology and Integrative Physiology at the University of Hanover.Create new copy Close preview
