Core strength exercises

What is the core?

The core is a group of muscles that stabilizes and controls the pelvis and spine which in turn helps the legs and upper body to function correctly. The muscles included are all the abdominals, back muscles, Glutei and pelvic floor muscles.

Core strength is less about power and more about the subtleties of being able to maintain the body in ideal postures — to unload the joints and promote ease of movement. For the average person, this helps them maintain the ability to get on and off the floor, stand up from a chair, sit comfortably at a desk, or do harder chores without pain. It is also essential for good balance, better co-ordination and posture which is essential as we get older.

In athletes, it promotes more efficient movement, therefore preventing injury and improving their performance.

The core also includes the pelvic floor musculature and maintaining core stability can help treat and prevent certain types of incontinence.

Why is core strength important?

As we age, we develop degenerative changes such as wear and tear in the spine. This can lead to back problems which can be controlled and the symptoms largely eliminated with the appropriate core exercises. Scoliosis, or curved spine can also often be controlled with the correct postural exercises. Lack of a balanced core can lead to other problems. Knee pain is often caused by insufficient pelvic stabilization.

Finding the right core strengthening program for you

A good core program relies less on mindless repetition of exercise and focuses more on awareness. People with good core strength learn to identify and activate the muscles needed to accomplish the task. Learning to activate the core requires concentration and leads to being more in tune with the body.

There is no one method of core strengthening that works for everyone. Some people do well with classes (though it can be easy do the repetitions without truly understanding the targeted muscle groups). Others use Pilates or yoga to discover where their core is. Physiotherapists are excellent resources, as they can provide one-on-one instruction and find a method that works for any person with any background at any ability level. It sometimes takes patience for people to “find” their core, but once they do, it can be engaged and activated during any activity — including walking, driving, and sitting. While building the core starts with awareness and control, athletes can further challenge their stability with more complex movements that can be guided by athletic trainers and other fitness specialists.

Daily practice of core engagement can lead to healthier movement patterns that allow for increased mobility and independence throughout the course of our lives.

Below is a list of Core exercises that you can try.