When I recommend to my patients that having strong core muscles is important, 9 out of 10 think that I'm talking about a "SIX PACK". While a six pack does require consistent dieting (eating well) and exercise, there is much more going on beneath the surface than those visible abs. Having a strong core can actually save you from back and neck pain. A strong core will also help you with your balance, something that may become compromised as we grow older unless we pay close attention. A strong core will make everyday activities easier to do as well. A strong core goes way beyond aesthetics, though both are important in my life.
There are four layers of muscles in your core, each responsible for different movements. The deepest layer is called the Transverse Abdominis. These muscles keep your torso stable. They are the first to go as we age making some people bend forward. The next layer is the Rectus Abdominis. This muscle lies between the ribs and the front of your pubic bone. When these muscles are contracted this is what is considered the six pack. These muscles help move your body between the ribcage and pelvis. The muscles on both sides of the rectus abdominis is called the External Obliques. They help you rotate your body side to side. Lastly we have the Internal Obliques. They are located inside the hipbones. The internal obliques work with the external to rotate your body.
The good thing about these muscles is that many of your activities and exercises involve all four so you don't have to strengthen them individually like other muscles of the body. An example is the exercise called a Deadlift. It's not a core exercise per say, but to do them correctly and protect your back you need to engage all four of the core muscles. In fact, many exercises engage all four muscles while performing them.
There are a few exercises that do specifically strengthen the core. First, any exercise standing will engage your core. Bicep curls, triceps pushdowns, shoulder presses etc. Anything performed standing will be beneficial to your core. Another exercise is the Plank. Well known but not a favorite of many because it's difficult at first. Planks only build your core, doing planks also works on strengthening your back, glutes and hamstrings. These muscles are all part of the posterior (back) chain. Usually, one of the weakest muscle groups on most people.
Another exercise that is great for your core and glutes is called the bridge. The bonus here is that with different variations of the exercise you can also get a thigh workout. Shoulder taps is another exercise that people have a love/hate relationship with. It gets your midsection fired up and works on your balance as well. Supine Toe Taps and Tabletop Leg Press are great for people with low back problems to get their core stronger.
Here is a link to a chart of some “no equipment required” core exercises you can do at home starting right Now! -> https://darebee.com/ab-exercises.html
All these exercises are great if performed correctly. By incorporating core exercises daily will quickly see a difference in your core strength. A six pack is made in the kitchen. Dieting gets you a washboard stomach, but exercise gets you balance, straight posture, a healthy back and of course, a strong core.
If I can be of any help with these exercises or with any health issues, feel free to call me at 631-979-8508. I'm here to get you strong, healthy and happy. Stay well my friends and don't forget to LIVLIFE.
Dr. Livia Valle. Mom/Chiropractor/Health and Wellness Coach.