You’ve probably heard fitness professionals discussing the question ‘why are core muscles important?’ From helping us with daily movement to helping us hold Pilates poses, our abdominal muscles play a vital role in helping us stabilize and balance. Not only that, but a strong core improves our posture and reduces the risk of injury. It is also a great indicator of general fitness. We activate our midsection while running and lifting weights, when we perform various movements in the best yoga mats (opens in a new tab)and for activities such as surfing, SUP, golf and dancing.
There are a few different ways you can strengthen and tone your core. Bodyweight exercises, weight training, Pilates, and yoga can help you engage these muscles, and equipment like abdominal rollers and the best resistance bands (opens in a new tab) you can also level up your training. But before you go online looking for fitness equipment, understanding why your core muscles are important and how specific exercises can target them will help you determine the type of exercises to add to your routine.
What muscles make up the core?
“The core actually comprises many muscles that run the length of your entire torso, front and back, including your inner thigh, hamstrings, glutes, and pelvic floor,” says posture and movement expert, Ivana Daniel (opens in a new tab). “They create a natural corset that supports our posture.”
The muscles that make up our core can be worked individually, which is why many ab-focused workouts target different areas.
“The deepest muscle layer is the transversus abdominis,” says exercise physiologist Hayley Edwards. “This muscle stabilizes your spine and protects your internal organs. Second, you have the rectus abdominis, which is the external muscle that extends from the rib cage to the pelvic bone and allows for flexion. Next, you have your external and internal oblique muscles, which are located on the external right and left sides of your body. Finally, you have your pyramidalis. This muscle is located in the lower part of the pelvis and supports the pubic bone and other abdominal muscles.
Signs of a weak core
Despite using our core muscles every day, many of us don’t realize how integral they are to injury prevention. A study in the journal BMC Musculoskeletal Disorders (opens in a new tab) showed that a weak core is associated with chronic low back pain and an increased risk of falls, particularly for older women.
“Most neck and back problems are related to a weak core,” explains Daniell. “Strong and balanced core muscles will help maintain posture and reduce stress on the spine. Training the core muscles also corrects postural imbalances that can lead to injury.”
A weak core can look like:
- lower back pain
- poor posture
- poor balance
- Difficulty getting up
“The biggest benefit of strengthening core muscles is building functional fitness, which is a type of fitness that allows us to perform daily activities with ease,” says Daniell.
How can you work to strengthen your core?
Now that we’ve figured out ‘why are core muscles important?’ how do we go about strengthening them?
“The most effective way to build core strength is to directly target the abdominal muscles through relevant isolation exercises,” says PT Tom Opper. “These include sit-ups, leg raises, and planks. Incorporating larger compound movements that engage the core when using weights, such as squats and deadlifts, will also strengthen the core.”
Keeping your abdominal muscles engaged and active during exercises can help stabilize you, especially during weight-bearing movements, but it can sometimes be helpful to isolate certain areas of your abdomen.
“To build core strength, the plank is one of the best exercises you can do,” says Opper. “Because the plank requires you to maintain a straight line from your shoulders to your toes without ‘collapsing’, it engages and strengthens all areas of your core, from your rectus abdominis muscles (front abs) to your obliques ( side crunches) for your spinal erectors. If you’re doing the table correctly, it should be a challenge. You can also reverse the movement by dropping your knees to the ground.”
Another popular core workout is the dead bug workout. “This is a fantastic exercise for improving anterior (front) core stability,” says Opper. If we don’t engage our core properly during weight-bearing exercises like heavy squats, deadlifts, or overhead presses, it’s very easy for weight to accumulate in the lower back, which can significantly increase the risk of back pain. injuries as the back hyperextends.
Finally, it’s important not to neglect the obliques (the lateral abdominal muscles), which protect the spine while helping with trunk rotation. “There are several exercises that build oblique strength, and incorporating a variety of movements, such as Russian Twists and Side Bends, is important for developing a strong, well-rounded core,” says Opper.
Exercises that strengthen the core
“A strong core is a sign of overall good health and is also crucial for preventing injuries, especially as we age,” says Performance Coach. Arj Thiruchelvam. “The following exercises can help you strengthen different areas of your core by engaging different abdominal muscles.”
The 90º static clamping
This is a difficult isometric exercise. Lying on your back, raise your knees to 90º and place your hands on your knees. The idea is to push as hard as you can against your knees while your legs resist. Your goal is to create a balance, where no movement occurs. Make sure you push as hard as you can. Do three sets, holding each for 20 seconds.
dead bugs
This is an exercise for functional and athletic health. Begin by lying on your back with your knees in the air, bent in a 90-degree position so your lower legs are parallel to the floor. Your arms should point towards the ceiling.
Slowly lower one leg to the ground, so that it is suspended just above the ground. At the same time, lower your arm above your head so that it is also suspended just above the ground. Return your limbs to the original position and then do the same movement with the opposite arm and leg.
Keep your lower back in contact with the ground at all times. Do three sets of 30 seconds.
Barbell Oblique Crunches
This helps develop abdominal lines, known as the oblique muscles. Stand with a barbell across your upper back muscles. Perform a standing lateral crunch and alternate which sides you drop to. As you get more confident, do lower crunches and increase the weight of the barbell you use. It is very important to keep a straight line with your back. Rounding or bowing can cause injury. Try three sets of 16 repetitions.
How many times a week should I do basic exercises?
“I typically recommend working on core-strengthening exercises two to three times a week, although this may need to be adjusted based on your tolerance, training history, or individual needs,” says Opper. “If you’re already following a balanced resistance (weight) training program that incorporates a variety of compound movements, you rarely need to dedicate a specific session to core work. Instead, you can include core exercises toward the end of your workout as a finisher, or as a ‘filler’ between sets of other exercises, which offers the added benefit of helping you ‘feel’ your core throughout your session.”
