[If You’re Like Most People, You Probably Think of Your Core as Just Your Abs. But Your Core Is So Much More Than That – It’s the Powerhouse That Stabilizes, Supports and Moves You Through Life.
As a certified strength and conditioning specialist and mind-body coach in professional sports, I’ve seen firsthand how core integration is essential for nearly every physical action. Your core isn’t just along for the ride – it’s the driver, ensuring strength, stability, and efficiency in movement.
Your core is an interconnected group of muscles that includes all your abs, not just your rectus abdominis, the long vertical muscle that can appear as a visible six-pack in people with low body fat. And because your core wraps around the entire midsection of your body, it also includes your side waist, pelvic floor, and lower back muscles, as well as your diaphragm, your primary respiratory muscle.
Your core is often misunderstood and poorly targeted in workouts. Many people focus on achieving a sculpted appearance while neglecting other critical aspects such as mobility and stability. A truly healthy core is about function – not just form – supporting your body in accomplishing both daily tasks and athletic feats.
Here are some key functions of the core:
* Stabilization and balance: Your core stabilizes your spine and pelvis and influences ribcage position, creating a foundation for posture and movement. This stability is crucial not only for athletic performance but also for ensuring the ability to maintain neutral posture and balance to prevent injuries.
* Movement in all directions: Your core needs to be mobile, as well. Imagine twisting to grab something from your car’s back seat or reaching into your grocery cart to place items on the checkout conveyor belt – both movements require core mobility. A stiff or inflexible core can limit your range of motion and increase your risk of injury.
* Power transmission: Your core allows for the efficient expression of power through your limbs. Without a stable core, this power transfer is less effective, putting more stress on your joints, which can lead to compensation and overuse injuries.
But how do you train your core effectively? Planks are the answer. Unlike crunches, which isolate your rectus abdominis, planks activate your entire core, from your deep stabilizing muscles to your obliques and lower back. To perform a plank:
1. Start on your hands and knees with your wrists aligned under your shoulders and gaze slightly ahead to keep your neck in a neutral position.
2. Step your feet back one at a time, straightening your legs to create a diagonal line from your head to your hips and down to your heels.
3. Engage your core by exhaling and moving your ribs back and down toward your waist. Avoid letting your hips sag or back arch.
4. Hold this position for 20 to 30 seconds, maintaining a deep, even breathing pattern. Rest for 10 to 15 seconds in between reps and repeat two to three times. Gradually increase the duration of holds as your strength improves.
I’ve seen too many people focus on anterior core strengthening and neglect mobilization, which can lead to limited range of motion and increased risk of injury. As an athlete, I believe it’s essential to integrate mobility and strength training to get the most out of your core. Almost every exercise imaginable requires core activation to be safe and effective, and the plank stands out as a foundational core exercise.
Add dynamic movements, such as shoulder taps or mountain climbers, to emphasize integrated strength and mobility, and you’ll be well on your way to achieving a truly functional core.
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