How to build a strong core?
Exercise • • 1 minute to read • By INFS Faculty
Author- Asmita Shah
Many individuals desire a strong core for a variety of reasons, including function and aesthetics but they prioritize only crunches to target the abdominal muscles. The abdominal muscles are superficial and give us the six-pack look, but it is actually more complex than that.
The term "core" refers to a group of muscles that aren't simply in the abdomen but it includes the muscles in the back and around the pelvis.
Contrary to popular belief, the core is not restricted to the trunk. The core, by definition, controls movement throughout the body, with these muscles originating in the trunk extending to the thoracic and cervical areas, therefore it would be wrong not to consider muscles outside the trunk when thinking about the core.
A group of muscle stabilizers and prime movers that support and stabilize the whole body.
The pelvic floor muscles, diaphragm, internal and external obliques, rectus abdominis, transverse abdominis, erector spinae, and multifidus ( in the back), and all the deeper, smaller muscles in the trunk make up the core.
Functions of Core
It is a complicated structure that protects and surrounds the organs with thick layers of muscles.
The core muscles play a crucial role in body stability, balance, posture, and force generation during sports activity, as well as safeguard the spine from excessive force. Consider a jump: the core is responsible to maintain a proper posture for the required muscle groups to complete the movement with the highest efficiency, as well as distributing the adequate amount of pressure to the necessary muscles at the appropriate time to complete the jump with the highest degree of proficiency.
The core is a vital component of the body, and it is often ignored. It is responsible for keeping us upright and strong in the daily routine.
According to the joint by joint action and kinetic chain, weaker muscles put more strain on the supporting joints and other muscle s. When the core is weak, the hip flexors or glutes tend to compensate, which can lead to an anterior tilt of the pelvis, weak glutes, back pain, and hip pain in the long run. Back pain, fatigue, slouched and poor posture, the arch in the lower back while walking, muscle, and joint ailments are all common problems caused by a weak core. As we age, these problems continue to persist due to less activity, increased weight, and compromised posture.
There are a variety of ways to strengthen the core apart from sit-ups and crunches. The two basic criteria of core strength development are :
Proper posture during the movement. The core is involved and engaged in many compound movements to withstand the weight and pressure exerted by the force during the movement while holding a strong, healthy body position.
Training those movement patterns that match the demands of the sport. For example: To maintain proper technique during a race, a runner needs a lot of core strength. Therefore, it's crucial to develop core through movement-specific training that matches the demands of the sport.
Exercises for strengthening and training the core
If you are having a weak core or are a beginner, try these exercises; remember to go slow and steady!
- Farmer’s Carry
- Frog Pump
BUILD STRENGTH AND CONTROL:
- Turkish Getup
- Bird Dog
- Alternate Toe Drop
- Pall of press
- Cable rotations: The pall of the press is an example of dynamic motions.
- Unilateral movements where one limb is being trained at a time. Forex: One arm shoulder press, Lunges, etc.
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