Why build a STRONG CORE? All the tips you need to achieve a strong core

14th September 2016


Do you want a STRONG CORE? Here are the 3 TIPS that will Change your Life!

I promise that having a strong core can change your life, both with regards to physical appearance and also in injury prevention. A strong core will help people who are both active/sporty and those who are not.

Think of your core muscles as the sturdy link connecting your upper and lower body together. Whether you’re hitting a tennis ball or mopping the floor, the necessary motions must either originate in your core, or will move through it. That means the core has quite a big role, hey?

Because of this, weak or inflexible core muscles can impair how well your arms and legs function, which means that power is for movement effected.

Properly building up your core cranks up the power, and a strong core also enhances balance and stability, reducing the risk of falls and injuries during sports or other activities.

In fact, a strong, flexible core underpins almost everything you do:

  • Everyday acts. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living — bathing or dressing, for example — call on your core.
  • On-the-job tasks. Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. A simple task like sitting at your desk may cause back pain if the core muscles are not strong enough.
  • A healthy back. Low back pain — a debilitating, sometimes excruciating problem affecting so many of us each day — may be prevented by exercises that promote a well-balanced core muscles. When back pain strikes, a regimen of core exercises can relieve it, alongside physiotherapy.
  • Sports and other pleasurable activities. Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing, weight lifting and many other athletic activities are powered by a strong core.
  • Housework, fix-it work, and gardening. Bending, lifting, twisting, carrying, hammering, reaching overhead, vacuuming, mopping, and dusting are acts that spring from, or pass through, the core.
  • Balance and stability. Your core stabilises your body, allowing you to move in any direction, or stand in one spot without losing your balance. A strong core can lessen your risk of falling, and increase your stability in dynamic movements/sports.
  • Good posture. Weak core muscles contribute to slouching. Good posture lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising too.

Have I managed to persuade you to believe me when I tell you that it is really important to have a strong core? I hope so!

How should you strengthen your core? – The Tips!

There are so many exercises that you can do in your day-to-day life as well as in your workout to help achieve and maintain a strong core. In fact, that are so many that it is impossible to go through them all with you today. For this reason I am going to give you my favourite tips to put into practice. You can use these tips whilst performing exercise and even whilst being sat at your desk – EASY!

For those of you with a history of back pain, or current injury we advise you to ask us for specific advice by getting in touch HERE.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]core 1. is what a strong core should look like.

2. is what a weak core looks like. WHICH DO YOU LOOK LIKE?

  • Always think ‘navel to spine’ – a lot of us tend to stand with our belly popping out (not because we are holding too much weight, but more because we have a weak core). Draw your navel to spine whenever you think about it. The more you do this the more automatic this contraction will become, and therefore the stronger your core will become.
  • Remember to ‘tuck your tail bone under’ – this is largely related to the previous tip. A weak core causes a weak spine. A weak spine leads to hinging which causes an ’S’ shaped spine. When lying, sitting or standing (thats the order from easy to difficult), try to tuck your tail bone under whilst drawing navel to spine, creating a flatter low spine. Again, do this whenever you can to make it an automatic contraction!
  • Try to ‘lift your pelvic floor’ – this is a funny one to get used to. I suppose the easiest way to explain this is; imagine you are going for a wee and you are trying to stop the flow, literally! That contraction strengthens the pelvic floor which is directly connected to the core muscles and helps to achieve a strong and stable core!

Let’s use these 3 major tips as a starting point for your core strengthening.

Simply adding these 3 tiny movements to your day can reduce your risk of injury, reduce your current pain, and increase your power!

My next blog will cover some progressive core strengthening exercises that you can add to your day.

Any questions, I am always here to help![/vc_column_text][/vc_column][/vc_row]

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