Core Strength for women

Chapter 1

Most of us understand the need to have a strong core but incorporating a program that is both safe and effective can be a challenge.

A core program centered on abdominal crunches and sit-ups are an injustice. Not only have they been proven through countless research studies to provide damaging forces through your spine, but both exercises also utilize the muscle groups in a fashion in which they’re not intended.

Second, don’t mistake your core for your abdominals only! It is important to recognize that your core consists of your abdominals, obliques, back muscles, hips, glutes, and adductors. Your program should target your abdominals, back, and hips, and legs.

Our lives have become increasingly sedentary. We sit in our cars, at work, for three meals, and for leisure. The downstream costs are catastrophic.

Sitting creates an environment that can accelerate the aging of our spine.
Second, the slouched position you likely retain turns your core and postural strength off. You get weaker, less stable, and increase your risk for injury.

At the very least, begin to improve your postural awareness. Sit up tall and avoid slouching. At first, you’ll find that a posture correction will only last a few seconds, quickly adopting a poor position shortly after shifting your focus.

It’s ok–with practice you’ll be able to sustain an improved posture with less conscious effort.

As previously stated, core strength is more than looking good in your bikini. It’s about stability and for both life and sport.

Stability at your spine allows for greater stability, which is extremely important if you’re lifting a grocery bag or child or throwing a football. It’s not uncommon for shoulder pain to plague a tennis or golf swing due to core weakness. If you cannot generate stability at your spine the extremities will suffer.

Our core muscles move the lower half of our body, yes, but they are truly designed to fire together creating 360-degree stability.

Exercises that emphasize a neutral spine are more beneficial; especially for those with a history of back pain. With proper execution planks, side planks, bridges, and bird-dogs are a great start for beginning a core program. If performed properly, squats, lunges, and deadlifts can be a great adjunct for improving both core and leg strength.

Of course with any workout program or general exercises consult a nearby physical therapist; as not all exercises will be suitable for your specific needs.

In order to prevent injury and maximize your results, it is important to modify the exercises to your capabilities and preexisting conditions.

Remember a strong core is needed for injury recovery as well as injury prevention. Common injuries associated with the core are numerous and include back pain, sacroiliac dysfunction, pregnancy-related diastasis recti, hernias, disc herniations, hip/knee/ankle pain, and decreased athletic performance and stamina.

A stable core is a foundation to relieving your pain and promoting greater functional mobility. Your core muscles can also promote deeper breathing as needed for workouts enhancing your body’s performance.

The stronger and more stable you are the better you move throughout your daily life and the greater results you will see from your work out with less injury risk. Plus let’s face it, who doesn’t want flatter abs for their bathing suit this summer!