What does strengthen core mean

Your core stabilizes your body, allowing you to move in any direction as well as having proper balance. It helps prevents falls and supports your body.

So having a strong core is beneficial to everyone because it allows your body to function properly. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work together.

This leads to better balance and stability making daily activities such as walking, running, and sitting much easier. A strong core will consist of muscles that work together to support your body. This will make you less susceptible to injuries, keeping your body aligned and minimizing strain on your muscles and joints. Core exercises train the muscles in your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in daily activities.

In fact, most sports and other physical activities depend on stable core muscles. Do the bridge to strengthen your core muscles. Lie on your back with your knees bent. Tighten your abdominal muscles.

Raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths. Return to the starting position and repeat. Any exercise that involves the use of your abdominal and back muscles in coordinated fashion counts as a core exercise.

For example, using free weights in a manner that involves maintaining a stable trunk can train and strengthen several of your muscles, including your core muscles. You may also try several specific core exercises to stabilize and strengthen your core. Some examples of core exercises include planks, situps and fitness ball exercises. A bridge is another example of a classic core exercise.

Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Hold the position for as long as you can without breaking your form.

Want more-defined abdominal muscles? Core exercises are important. Although it takes aerobic activity to burn abdominal fat, core exercises can strengthen and tone the underlying muscles. Strong core muscles make it easier to do many activities, such as swing a golf club, get a glass from the top shelf and bend down to tie your shoes.

Strong core muscles are also important for athletes, such as runners, as weak core muscles can lead to more fatigue, less endurance and injuries.

Weak core muscles can also leave you susceptible to poor posture, lower back pain and muscle injuries. Strengthening core muscles may also help improve back pain. Aerobic exercise and muscular fitness are the primary elements of most fitness programs.

But to have a well-rounded fitness program, consider including core exercises in the mix as well. Hip flexors include the psoas and iliacus muscles. They attach to the spine and inside of the pelvis. They bring your legs toward your torso, such as when you do high knee exercises. Your core comprises several muscle groups, including your abdominals, pelvic floor, diaphragm, back extensors, and hip flexors.

Below are basic abdominal stability exercises you can use to engage your core. Watch this video for a walkthrough of the abdominal draw. Watch this video for a walk-through of the plank.

Watch this video for a walk-through of the side plank. Watch this video for a walk-through of the bird dog. Watch this video for a walkthrough of the dead bug. Watch this video for a walkthrough of the bridge. There are multiple exercises to engage your core muscles. Basic ones include the abdominal draw, plank, bird dog, dead bug, and bridge. Your core has multiple functions, including stabilization, balance, breathing, and bowel and bladder control. During activities like lifting something over your head, picking something up from the floor, or pushing or pulling an object, your core muscles contract to keep your trunk stable and support your spine 1.

These muscles are also important in weightlifting and athletic pursuits, such as judo, running, and soccer. Keeping your spine stable reduces the risk of injury 5. For example, when you are bumped into, your brain and trunk recognize this abrupt force and change in balance. They then react to help keep your body upright.

Your core muscles also support balance in activities like Olympic weightlifting, in which your trunk has to react and stay stable during changes in weight distribution. The diaphragm is a major muscle in control of breathing. It flattens as it contracts, allowing room for the lungs to expand when taking in a breath. Conversely, when the diaphragm relaxes, it compresses the lung cavity, forcing air out of the lungs similarly to how bagpipes work. This action supports the trunk to avoid injury and maintain stability 8.

Yet, these muscles can be strengthened to help prevent or manage this condition in many cases. Additionally, the pelvic floor and diaphragm muscles work in conjunction with the rest of the core to maintain spinal stability by increasing abdominal pressure at your spine 9.