What is Core Strength and Why is it Important?

Simply put, an individual’s “core” refers to a group of muscles that stabilizes the pelvis and spine. A healthy core helps to optimize the load and distribution of force through the hip, knee, and ankle joint and also connects a patient’s lower body to the upper body. This “kinetic chain” is important in simple day-to-day movements (e.g. getting up from a chair, picking up your children) and complex movements (e.g. sports, recreational activities). What this ultimately means is that all movements either start with the core or go through the core. Hence the core becomes a central link as an individual interacts with the world around them and is an important source of stability, balance, and power. A weak core results in poor force transfer, dysfunctional alignment, and ineffective muscular control of the joints above and below. Having a strategy to increase awareness about core muscle groups and tactics for strengthening is important for injury prevention and rehabilitating from prior injury.

What are three simple exercises to improve core strength?

1 – PLANK

Why is this a good exercise?

The plank utilizes an enormous volume of muscle in order to stabilize the spine while acting through the limb girdles making it a great way to build a bulletproof core.

How do perform a plank?

Prop yourself up on your elbow and lift your body away from the ground. The only parts of your body touching the ground should be your forearms and toes. As the name implies, your body should be like a plank – a straight line from your shoulders to ankles. Beware of feeling pressure in your low back, this is a sign that your abdominal muscles are failing to prevent your low back from sagging. Tighten up your abs and do a little pelvic tilt (like a tiny crunch) to ensure that the force is being borne by your abdominal muscles, not the joints of your spine. Time yourself and see how long you can hold this position before you are unable to prevent your back from sagging. If this is too difficult try shortening the distance and mass you are holding up by putting your knees on the ground.

2 – BIRD DOG

Why is this a good exercise?

The bird dog exercise also utilizes a large volume of core muscle to stabilize the spine through the limbs. Additionally, it requires you to develop a good awareness of what is happening with your spine and pelvis.

How do you do it?

Start from an “all 4’s position with your hands under your shoulders and knees under your hips. Raise your opposite arm and leg up to the horizontal, hold for 3 seconds and return to all fours – alternate the limbs being lifted. Do this without shifting sideways or allowing your pelvis to move. Done right this exercise is quite difficult – but if you allow yourself to shift a little from side to side it loses its strengthening benefits.

3 – DEAD BUG

Why is this a good exercise?

The dead bug teaches you to use your abdominal muscles to prevent involuntary extension or hyper-extension of the low back when lifting.

How do you do it?

We are essentially performing a bird dog lying on your back. The focus is to ensure that the low back does not arch when you reach stretch out the opposite arm and leg. Also, beware of your hips rocking form side to side. Use your abdominal muscles to keep your spine flat on the ground and prevent any excess movement.