Importance of Core Strengthening

Author: Kartik Khattar

I've seen many people in the gym who do not even know what core strength is, honestly, i can not blame them. It's the duty of the fitness trainers to make their clients aware of the importance of a strong core. Well our body is divided into two parts, Upper Proximity and Lower Proximity. Most of the people often tend to concentrate and work on their chest, arms, shoulders and legs, even back is included in that workout regime of theirs, but they forget to strengthen the CORE!. Still wondering what the core is?? Our body has a Core, as the word suggests, Core is the middle part of our body. The Core muscles include :-

Core

Rectus Abdominus Muscle or Abs
External and Internal Obliques
Erector Spinae Muscles or The Lower Back
Hip Flexors

Suppose you are performing a squat, the weight of the barbell would be transferred through your body from top to bottom. In that case, your upper body would co-operate with you, your lower body will co-operate with you but your core would start giving up if it is not strong enough to handle that much weight and it might lead to a severe injury like a slip disk , a ruptured disk or a muscle strain.

On the other hand, with a strong core, not only will you be able to lift heavier weights, you will also stand a very less chance of getting a back injury in the gym or even in your normal day to day activities.

Now the important question is, how to actually make your core strong? There are a few exercises which you can perform to strengthen your core muscles.

Core Strengthening Exercises:-

CRUNCHES: Lie down flat on the floor with your knees bent and your hands either behind your head or crossed on top of your chest. First take a few deep breaths, then, contracting your abdominal muscles, lift your head and shoulders up, bringing your chest towards your raised thighs. Lower your head and shoulders back slowly to the floor. Repeat 10-15 times.

REVERSE CRUNCHES: Lie flat on your back, your hands on your sides. Lift both your legs up, bending your knees so that the lower portion of your legs are parallel to the floor. Now, contracting your abdominal muscles, lift your pelvis off the floor, bringing your knees towards your chest. Then, without relaxing the contraction in your abs, lower feet to the floor. Repeat 5-8 times. Then relax by straightening your body out. You can repeat another set or two. Remember to keep breathing during the exercise, and not allow your back to arch.

BALL CRUNCHES: Lie on the ball, with your lower back resting on it, with your hands behind your head and your feet resting on the floor. Contracting your abs, curl your upper body towards your hips. Return back into the previous position. Repeat 5-8 times. The tricky part is keeping the ball stable while doing this exercise. This is what strengthens your core muscles.

PLANK: This exercise works the entire core muscles, including your upper and lower body. Lie down flat, facing the floor. Now bending your elbows, and placing your forearms and palms flat on the floor, lift your whole body off the floor, so that you are resting only your forearms and toes. Maintain this position, tightening your core muscles, for about 30 seconds.

BACK EXTENSIONS WITH BALL: Lie on the exercise ball, facing downwards, and positioning it beneath your hips, your toes resting on the floor. Now lift your torso up, extending your hands on either side, until your body straightens out. Take care to align your body so that your head, shoulders, neck, and the rest of your back are in a straight plane. Return back into the starting position and repeat. Do this 8-10 times, being careful not to hyperextend your back.

BUTT LIFTS: Lie down fat on your back, with your hands resting on the floor, palms down, on ether side. Bend your knees, putting your feet flat on the floor. Now, squeezing your gluteal muscles and your lower abs, lift your hips off the floor. Return back into the starting position. Repeat 8-12 times. You could add weights on your hips to add to the intensity. A great exercise to tone both your back and abdominal muscles.