It is series of muscles that are vital for your body’s overall strength and stability, starting from the pelvic floor muscles all the way up to your neck.
When our body moves, the back muscles, abdominals, glutes and a group of small muscles and connective tissue should work together to create something called intra-abdominal pressure. This pressure turns our midsection into a strong, stable unit.
Why it’s important to strengthen your core
A strong core can improve balance and stability, prevent injuries and can make it easier to do physical activities and a strong core is not just for professional athletes.
Statistics show that around 1 in 6 Australians are affected by back pain and many problems associated with back pain can be alleviated by strengthening your core and reducing sitting time.
If our core is weak, we are no longer protecting our spine, hips and other joints. A weak core can also mean that our posture declines and the natural curve in our spine becomes over-pronounced, placing more pressure on the spine.
Sitting is another cause of back pain and, on average, Australians sit for around 10 hours per day. However, there are ways to counteract the damage of sitting by training and strengthening our core.
At enerG+ we offer a variety of pilates classes that focus on controlled movements working your belly, bottom, thighs and back - building your core strength! If you haven't tried one yet give us a call to book in for a FREE trial, we'd love to help you.
Some exercises you can try at home to strengthen your core
To build core strength, practice bracing your abdominals every day and do these exercises regularly.
Lower onto your elbows and toes ensuring that shoulders are in line with your elbows, hips are in line with shoulders and your body weight is forward. Hold for 30–45 seconds or for as long as you can! - Check out our facebook or instagram for some visual cues on hover technique.
Lie on your back with knees bent and feet flat on floor. Place palms face down by your side. Form an abdominal brace, squeeze buttocks, slowly raise pelvis off floor into bridge position. Keep your shoulder blades on the floor. Hold and then lower. Repeat 12–15 times.
Alternate arm and leg raise
Start on hands and knees, keeping back straight. Bracing your abs, slowly extend one leg behind while extending your opposite arm out in front until both are parallel with the floor. Keep your torso square and stable. Repeat 12–15 times each side.