Most of us have heard the term “core strength” at some point, whether it be at the gym, on television or at the physiotherapist’s office, but what exactly is core strength and why is it so important?
Our core muscles are located within our torso. They allow us to maintain our posture, provide assistance in performing most movements and offer protection from injury for the lower back.
Core muscles:
– Abdominals (Rectus Abdominus, Internal & External Obliques and Transverse Abdominus)
– Hip flexors (Including, but not limited to, Psoas Major, Pectineus & Rectus Femoris)
– Some Hip Extensors (Hamstrings & Glutes)
– Muscles of the back (Erector Spinae & Multifidus)
Ok, so now we know what core strength is..but why is it important?
Having good core strength not only allows us to complete everyday tasks more easily, including bending, twisting, lifting and virtually any form of exercise, but it will also help prevent injury and back pain.
According to the Australian Bureau of Statistics, chronic back pain plagues 80% of the Australian population. This debilitating condition can potentially be prevented or even reversed through an appropriate exercise program that focuses heavily on functional movement and core strengthening.
How do we strengthen our core?
– Consciously “engage” your core. Tense your mid-section, pulling your navel in towards your spine while breathing normally. This is a great technique to practice and before long, you’ll do it without even thinking.
– Perform exercises on an un-stable base. Try using a medicine ball, a bosu, a swiss ball or a wobble board to put you off balance and force you to activate that core.
– Run! Running is fantastic for strengthening the core muscles and is also great cardiovascular exercise.
THE 333 CHALLENGE:
Perform “the plank” 3 times on 3 non-consecutive days a week for 3 weeks. (Please consult a Dr before commencing an exercise program)
Lay on your stomach on the floor (Use a mat or a towel). Prop yourself up on your toes and forearms with your elbowsdirectly below your shoulders. Your body should be parallel with the floor. Hold this position, breathing deeply, and drawing the navel in towards the spine. If you are unable to maintain this for longer than 30 seconds or if it causes discomfort in the lower back, drop down to the knees, keeping the body in a straight line from your knees to your shoulders. Rest for 1 minute and complete a total of 3 times.
The idea is to hold the position as long as you are able to do so with correct form. Try to double your original time by the end of the 3 week challenge.
Let me know how you go!
