For some fitness enthusiasts, an intense strength training routine might be all about the arms, the shoulders, the chest, the legs, the glutes—but there’s one central part of the body that’s missing out on the training. Emphasis on the word central, or what might even be more appropriately described as a core part of the body.
The Importance of Core Strength
Unfortunately, many people underestimate the critical importance of a strong core in overall performance and physical fitness. Your core—generally regarded as the muscles of your abs and back, which support your spine and pelvis—may not be muscles that are as visible as your biceps or pectorals, but your core is what gives you the ability to generate overall power and maintain stability. In other words, a strong core means a strong overall body.
Even if you aren’t an athlete or avid strength trainer, your core is important because it holds you up during everyday activities. Strong core muscles ensure your spine is properly supported and contribute to overall better posture, which not only improves your overall appearance but also prevents musculoskeletal problems as you age. Supporting and stabilizing your spine also means less strain on your back, so you’re less likely to experience back pain.
When you have a strong core, you have overall better balance and coordination. For athletes, this sets you up to move quickly, powerfully, and efficiently with less exertion. For the general population, this could mean simply having an easier time with everyday tasks—hauling in the groceries, lifting a moving box, or reaching up to access a top shelf. In elderly populations, core strength means there’s less risk of falling over and injuring yourself.
The Best Exercises for Your Core
Don’t fall for the idea that endless sit-ups or crunches will give you a strong core. Although athletes of decades past might have defaulted to these exercises, they are hardly the most effective, according to the American Council on Exercise. Crunches target only a limited range of your core muscles, and they can even put a strain on your spine. Instead, if you want a strong core, try these exercises instead:
Plank
Assume a plank position by lowering yourself to the floor, face down, supporting your bodyweight on your forearms and your toes. Keep your elbows beneath your shoulders and your entire body straight from head to heels. Use your core muscles to hold yourself in this position without breaking the straight line of your body—keep your hips level so they are neither sagging nor pushed up at an angle. Hold the plank for one minute or longer.
Mountain Climbers
Begin in the plank position and slowly bring your left knee in toward your chest while keeping your right leg firmly in position. Use your core muscles to support your weight. Return your left leg to its original position while bringing your right knee forward. Switch your legs as quickly as you can while maintaining good form for 30 seconds to one minute.
Dead Bugs
Begin by lying on your back with your arms extended up above you toward the ceiling. Raise your legs with your knees bent at a 90-degree angle. Bring your right arm down to be parallel with your body as you extend your left leg out in front of you. As you perform this move, keep your lower back pressed close to the floor. Return to the starting position and repeat with your left arm and right leg. Repeat this motion in rapid succession while maintaining good form.
Bicycle Crunches
Lie on your back and bring your hands up behind your head with your elbows bent out to the side. Lift your legs off the ground and bend your knees at a 90-degree angle. Bring your left knee toward your chest and twist your torso to bring your right elbow as close to your knee as possible. Return to the starting position and repeat with your right knee and left elbow. Repeat this motion in rapid succession while maintaining good form for 30 seconds to one minute.
Woodchoppers
Begin by standing with your feet shoulder width apart and a dumbbell or medicine ball held out in front of you with both hands. Rotate your torso as you lower the weight to about knee level on the left side of your body. Raise the weight diagonally across your body and lift it above your right shoulder. Repeat this move for 30 seconds before switching sides, lowering the weight to your right side and raising it over your left shoulder.
