The word core comes from English and means “center”. This term was first used in the book “Total Body Training” by Richard H. Dominguez and Robert S. Gajda. It is a concept that comprises the integration of three anatomical systems that, when used together, guarantee the performance of tasks in an efficient and safe manner, providing stability to the body and control of movement. Its principal function is to stabilize the lumbopelvic region.
The core includes the muscles located in the central part of the body: abdominals, lumbar, pelvis, buttocks, and the muscles of the spine. It includes the 29 muscles that give stability to the spine, abdominal area, back, posterior and anterior hip, pelvic floor, and diaphragm. It would be like a box that places the abdominals in the front, the spine and glutes in the back, the diaphragm on the ceiling, and finally the pelvic floor and hips on the floor.
WHY IS CORE IMPORTANT?
Each core muscle group has functions that provide the entire musculoskeletal system with health:
The abdominals help to have correct breathing, besides protecting the internal organs and supporting the posture of the whole body.
The muscles of the chain keep the entire musculature stable, allowing us to perform the most basic to the most complex movements.
Finally, the lower back muscles provide proper posture of the whole body.
Strengthening the core is not only of aesthetic value. The main reason why it is essential to train this part of the body and keep it strong is because:
It offers stability
Improves body structure, and controls the position and movement of the trunk over the pelvis. A strong core stabilizes the areas of the body and facilitates the production, transfer and control of the forces we exert.
Improves posture
A strong core prevents neck arching and other negative tendencies that lead to poor posture and can lead to serious health problems.
Increases resistance
All of the large muscles in the body are attached to the spine or pelvis, so a strong core makes our movements more efficient and energy is generated and distributed more effectively.
Improved physical performance
Exercising the core not only tones the abdominals, it is also essential to gain balance. The core is used in all the movements we perform and provides a solid base for any sporting activity.
Helps prevent injuries
It cushions the impacts, reducing the force received by the muscles. A strong core, as it aids stability and balance, decreases the effect of impact on bones and joints, reducing pain and the risk of injury.
Reduce low back pain and stiffness
If we train the core and strengthen it, we will avoid feeling pain in the lower back and suffering from stiffness.
8 EXERCISES TO STRENGTHEN THE CORE
As you have seen above, strengthening the core is synonymous with health and working on it is a way to ensure good musculoskeletal health. Disciplines such as yoga, Pilates or hypopressive gymnastics, which you can find on your occupational health platform, work the entire core musculature, including the deep muscles of the back. In addition, there are certain exercises that are very useful for strengthening the core.
Some of the most effective are:
- Different types of planks
- Different types of sit-ups
- The swimmer
- The Superman
- The climber
- The bridge
- The rotation of the spine
- The bird-dog exercise