What\’s best for your core? Here\’s what to know

The core muscles wrap around the midsection like a belt, forming a link between the upper and lower body. They support, stabilize, and help move the spine, trunk, and pelvis, and most movement in the body originates in or through the core.

The core muscles help protect the lower back, so they\’re important because four out of five Americans will experience lower back problems in their lifetime. One of the main reasons is the constant pressure on the lower back to support an upright posture. Compounding this problem is a protruding central part which has a negative impact on leverage.

To demonstrate the impact of leverage, hold a broom in front of you, pointing it forward and gripping the end with one hand. Even though the broom is very light, you will soon get tired from the leverage involved. Likewise, if your midsection leans forward due to excess abdominal fat, it affects leverage and forces the core muscles that support your spine to work harder just to keep you upright. The problem is compounded by weak muscles that tire easily, reducing their protection.

Typical of human nature, we never think about or worry about our core muscles until there is a problem. Consider daily activities that rely on your core, from bending down to pick something off the floor to sitting and standing, twisting, turning, reaching, etc. Work and sports activities depend even more on a healthy core, with movements like lifting and carrying, driving a golf ball, jogging, throwing, rowing, etc.

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When core muscle protection is compromised, these movements become difficult and painful and can lead to injury. So what can you do to maintain a strong core?

Do Abs Strengthen Your Core?

Okay, you\’re convinced to start training your core muscles and a typical choice is abs exercises. Yes, your abs are important core muscles, but keep in mind that your core muscles need to be strong all around and not just in front.

The first ab exercise that usually comes to mind is the sit-up. While controversial, sit-ups can be an effective exercise when done correctly, what I call \”good\” sit-ups.

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Lie on your back, knees slightly bent with heels on the floor. Do not keep your knees straight and do not anchor your feet, as this shifts much of the load to the hip flexor muscles, as well as putting strain on the lower back. When you first try it, especially with your feet off the ground, you\’ll likely find that your ab muscles aren\’t strong enough to lift your upper body. That\’s the point. The \”bad\” form of the sit-up depends on other muscles like the hip flexors to do the work.

The most important part is how you start to cross your arms over your chest, exhale, tighten your abdominal muscles and slowly bend your upper body towards your knees. Focus on the abdominal muscles doing the work, and when you\’re standing, pause, then slowly lower yourself back down to the starting position. Speed is the enemy when it comes to sit-ups.

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If your ab muscles aren\’t strong enough to do good sit-ups, start with sit-ups (partial sit-ups). Assume the sit-up position as described, but slowly lift only your head and shoulders off the floor, hold, then lower.

Are planks good for core strength?

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What is a board? A plank pose is one of the foundational poses in yoga. As a starting point, and probably the least complicated plank, is to assume the pushup position. Arms shoulder-width apart, palms flat on the floor, elbows straight, weight on palms and toes. Proper alignment is key, so make sure your body is in a straight line from shoulders to ankles. For variety, there are other plank positions such as weight on forearms, plus as you move forward, you can perform movements other than the plank position.

As a beginner, hold the pushup plank position while maintaining perfect alignment. At first, it might just be for a few seconds. Keep practicing and gradually adding time with a goal of at least one minute. Eventually, you can expand your routine by resting briefly, then repeating the basic plank over and over.

At first I was dubious about planks, but I finally decided to take the plunge and started doing planks in the pushup position, going longer and longer. Next, I tried to stay in the pushup position for as long as possible, then immediately switch to pushups, ups and downs, which was quite a challenge due to the fatigue of holding the board. I\’m so fatigued, in fact, I can only manage a handful of pushups, then I continue with modified pushups on my knees.

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I\’m pleased to say that this turned out to be a great upper body workout, a nice addition to my overall exercise routine. But even better, as I continued to do planks, I found my lower back never felt better. I think there are two reasons. For the first time I was properly targeting my entire core, all around, taxing every muscle from my lower rib cage to my pelvis. And second, I stopped doing stupid things that were harmful.

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