Learn the benefits of a strong corelike improved performance and reduced back painaccording to fitness experts.
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…Its foundational to being a human being and [accomplishing] everyday movement.
First, which muscles make up your core?
NASM-certified personal trainer
But in reality, the core is much more comprehensive, she adds.
The benefits of a strong core
1.
To bend into a forward foldwhether yourepracticing yogaor picking a shoe off the flooryou call on your rectus abdominis.
Having strength in the muscle group ensures your core can provide that much-needed protection, especially over prolonged periods.
However, core strength training may help alleviate symptoms, per the journal.
Theres also a risk of falling forward with the weight of the equipment, she notes.
In turn, building a strong core may take your performance to the next level.
(That said, it had little effect on sport-specific performance, according to the review.)
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The best way to tell if you should prioritizecore exercises: Perform abasic plankorhollow-body hold, Chen suggests.
Its really easy to do a core exercise but not work your core, she explains.
Ideally, youll be able to hold theseisometric exercisesfor at least 30 seconds, Froelich adds.
Core endurance allows for prolonged stabilization throughout the muscle group.
The best exercises for a strong core
Core exercises dont need to be complicated, Chen says.
Forearm plank
2.
Hollow-body hold
3.
Dead bug
4.
Sprinter sit-up
5.
Double crunch
6.
Supported kick-out
7.
Oblique twist
Oliva-Lozano JM, Muyor JM.
Core Muscle Activity During Physical Fitness Exercises: A Systematic Review.
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Chang WD, Lin HY, Lai PT.
Core strength training for patients with chronic low back pain.
J Phys Ther Sci.
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Epub 2015 Mar 31.
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Kumar T, Kumar S, Nezamuddin M, Sharma VP.
Efficacy of core muscle strengthening exercise in chronic low back pain patients.
J Back Musculoskelet Rehabil.
2015;28(4):699-707. doi: 10.3233/BMR-140572.
Szafraniec R, Baranska J, Kuczynski M. Acute effects of core stability exercises on balance control.
2018;20(4):145-151.
Huxel Bliven KC, Anderson BE.
Core stability training for injury prevention.
2013 Nov;5(6):514-22. doi: 10.1177/1941738113481200.
PMID: 24427426; PMCID: PMC3806175.
2023 Oct;40(4):975-992. doi: 10.5114/biolsport.2023.123319.
Epub 2023 Feb 3.
PMID: 37867742; PMCID: PMC10588579.
Dong K, Yu T, Chun B.
Effects of Core Training on Sport-Specific Performance of Athletes: A Meta-Analysis of Randomized Controlled Trials.
Behav Sci (Basel).
2023 Feb 9;13(2):148. doi: 10.3390/bs13020148.
PMID: 36829378; PMCID: PMC9952339.
2018 Mar 5;13:6. doi: 10.1186/s13013-018-0151-5.
PMID: 29516039; PMCID: PMC5836359.
Santos MS, Behm DG, Barbado D, DeSantana JM, Da Silva-Grigoletto ME.
Core Endurance Relationships With Athletic and Functional Performance in Inactive People.
2019 Dec 18;10:1490. doi: 10.3389/fphys.2019.01490.
PMID: 31920697; PMCID: PMC6930174.
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