The importance of core exercises and basic core training

We use our core for most movements, when we bend down to tie our shoelaces, reach on the top shelf for something, carry a bag of shopping, and we use our core when we walk. It basically connects the upper half of our body to the lower one. So you can probably see that everyone needs a strong core, not just gym goers or athletes, or people who want a good beach look. We can all benefit from a good, strong core.

A strong core will protect your spinal cord, which is a crucial part of our nervous system. Your core will be able to support the spinal cord, but only if it’s strong enough to do so. Having a weak core can mean a big risk for spinal injuries.

During a typical day at the office, when you sit at your desk for long hours you don't use your core muscles so they will weaken and shorten. After a while your body will change and you will become hunched forward. If you want to avoid this, you need to regularly use your core muscles and find the time for exercise.

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Even back pain can be a side effect of a weak core. If your core is not strong enough to support you, it will be your back muscles that will have to take over the work it should be doing. Having to compensate with other muscles is a quick way to injuries, especially the lower back.

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Core muscles are often neglected and as a result, many people have stronger back muscles than core. Strengthening your core will bring balance to your body. Strengthen your core and you’ll be able to walk upright, hold yourself straight and you’ll look more confident.

Core strength is even more important for people who are trying to build muscles. They’ll be using their core muscles for almost every exercise at the gym, from squats to lat pulldowns and deadlifts… You’ll need to work on your core a lot if you want to do those exercises correctly and not injure yourself.

But don’t just run to the gym yet. You need to do the right exercises to strengthen your core the right way. Doing crunches or medicine ball twists too often or incorrectly can lead to injuries too. Concentrate on stabilisation and anti-rotation moves like planks. You can increase the time you hold it for with time.

Plank:

Start holding the plank 3x for 30 seconds. You can gradually increase the time.
Don't drop your hips while you do the plank. Your body should make one straight line.

Side planks:

Start holding the side plank 3x in a row for 30 seconds. You can gradually increase the time.
Don't hunch over to one side, keep your abs tight while you do the side plank.

If you have a yoga ball you can do a combination of the following:

Ball pike:

Start with 3 x 10 reps.
Don't drop your hips and keep your abs tight while performing this exercise.

leg lifts with yoga ball:

Start with 3 x 10 reps.
Hold on to something while performing this exercise, lift your legs up straight and in a controlled movement.

If you have something to hang off you can do leg raises:

Hanging leg raises:

Start with 3 x 10 reps.
Don't arch your back while performing leg raises.

Lying leg raises:

Start with 3 x 10 reps.
Don't arch your back while performing leg raises.

and crunches are another good exercise:

Start with 3 x 10 reps.
Only lift up the upper half of your torso. Make slow, controlled movements.