Do you think that the concept of staying physically fit, having strong muscles, and having a strong core is only restricted to gym enthusiasts? But isn’t it equally essential to look after your body that helps you sit, stand, walk, and even perform your daily chores?
Yes, it is!
However, many of you rarely pay attention to your core strength. But why is core strength essential?
Your body needs one of the vital elements, like ‘core muscles,’ to stabilize and support itself. These set of muscles are the major contributors in helping you perform everyday activities, protect your spine against excessive load, and distribute the load of your body evenly.
If you don’t have much idea about your core muscles but are eager to learn more then let’s dive in together & This journey can be sped up by hiring a personal trainer. Today we will unleash the 10 tremendous benefits of core strength!
Here’s what you’ll learn;
- What Are Core Muscles?
- Why Is Core Strength Important?
- What Exercises Can You Do To Strengthen Your Core Muscles?
- Bridging
- Crunches
- Toe Taps
- Bird Dog
- Bicycle Crunches
- What Are The 10 Benefits Of A Strong Core?
- Stabilization Of Lower Back
- Improvement of Balance
- Yielding A Better Posture
- Protection Of Internal Organs
- Increased Stability
- Easier Movements
- Prevention Of Pain
- Supports Strength Training Exercises
- Convenience In Running
- Prevention Of Injuries
- How Can You Strengthen Your Core Muscles With Supmogo Belt?
What Are Core Muscles?
Core muscles are the foundation of your body and comprise not just one or two but several groups of muscles. Each core muscle functions as a pillar for the other this means that one cannot function properly without the other.
If you want to target and strengthen your core, then it’s important to have basic knowledge about which muscles comprise the core of your body. The central core muscles include;
- Transverse And Rectus Abdominis
- Internal And External Obliques
- Erector Spinae
- Pelvic Floor Muscles
- Multifidus
- Diaphragm
- Quadratus Lumborum
Why Is Core Strength Important?
Targeting your core muscles is more worthwhile than getting six packs (although there isn’t any problem with that too). Every muscle in the core area has its function, but they all work in harmony to benefit the body in ways you cannot even imagine.
These core muscles are your entire support system. The common ones among the unlimited core strength benefits include dressing up for work, making breakfast, and, most importantly, standing upright.
In contrast, weak core muscles can elevate many problems for you, like more fatigue and exhaustion, poor posture, more injuries, etc.
What Exercises Can You Do To Strengthen Your Core Muscles?
You’ve successfully learned about the major muscles that make up your core. So let’s move on to the next step, where you will uncover some core exercises to perform at home and the benefits of core exercises.
If you haven’t worked on your core before, start slowly to build a pace and gradually increase the frequency and intensity of exercises.
1. Bridging
- Start by lying on your back
- Slowly lift your buttocks off the ground
- Hold this position for 5-10 seconds and relax
- Repeat this 3-5 times at least
The core region becomes solid while bridging and contracts all the muscles simultaneously.[1]
2. Crunches
- Lie on your back and bend your knee
- Your feet should be hip-width apart
- Gradually lower your upper back off the floor
- Pause and then return back
- Perform 1 set of 8-10 repetitions
Crunches can be one of the best exercises for core strengthening. But, if you have persistent low back pain, consult your doctor first.
3. Toe Taps
- Lie on your back and lift your legs up
- Bend your knees at 90 degrees
- Lower one foot to slightly tap on the floor
- Raise that foot again and repeat it with another one
- Perform 1 set of 8-10 repetitions
Supine toe taps put minimum pressure on your spine and engage all of your core muscles.
4. Bird Dog
- Initiate the exercise on all fours
- Place your hands below the shoulder and knees below the hips
- Lift and straighten one leg to the level of hip
- At the same time, lift and straighten the opposite arm
- Repeat with the other leg and arm
- Perform one set with 8-10 repetitions
This exercise is an excellent means to engage your back and abdominal muscles. Also, it challenges your balance, coordination, and stability.
5. Bicycle Crunches
- Start by keeping your back on the floor
- Raise your legs up
- Bend one knee and draw toward your chest
- Keep the other leg straight and slightly raised from the floor
- Repeat with another leg
- Perform at least two sets with 8-10 repetitions
These modified crunches target your rectus Abdominis, obliques, and hip muscles.
What Are The 10 Benefits Of A Strong Core?
Below we have mentioned the top 10 strong core benefits to encourage you to put a consistent effort into this journey.
1. Stabilization Of Lower Back
A study in 2017 revealed that almost 50% of old-age individuals suffer from low back pain or weakness. It happens due to impaired support of back muscles as they are subjected to atrophy (decrease in size) with advancing age.
You can obtain a stronger core through strengthening exercises that reduce the risk or intensity of excruciating low back pain as the individual ages.[2]
2. Improvement Of Balance
A stumble or stagger occurs quite often in older adults because of balance deficits and can impose danger to their life. Even some old-age patients take certain medications that make them prone to balance problems.
If you participate in the exercises of Core Instability Strength Training, it will challenge your trunk muscles and improve the static and dynamic balance activities.[3]
3. Yielding A Better Posture
Poor posture has become widespread, especially while using laptops or mobile phones. It can also lead to musculoskeletal disorders involving your neck, back, etc.
Core strengthening helps maintain an ideal posture by putting the least strain on your spine. Also, you will easily stand straight without back pain and stiffness as you age. You can try Planks To Improve Your Posture and Reduce Back Pain.
4. Protection Of Internal Organs
Many vital organs, like the kidney, spleen, and liver, lie under your abdominal wall and act like a shield.
A stronger core strengthens the abdominal wall and protects the vital organs against damage or external force.
5. Increased Stability
The weakness of core muscles increases the instability of the body as these muscles are present around the center of gravity. Thus, you are more likely to suffer from falls or injuries.
Whether you are an athlete or not, stability is required to carry out your tasks conveniently and independently. And this stability is maintained with the proper strengthening of your core muscles.[4]
6. Easier Movements
Your core serves as a base for all the daily movements that you perform. The activities that depend on your core muscles include;
- Turning around to watch something
- Picking up or lifting an object
- Performing other household chores
Stronger core muscles unload the excessive burden from your joints and allow you to perform these movements without limitations.
7. Prevention Of Pain
Are you suffering from intensifying back pain while sitting all day in front of a laptop? Weak core muscles can be a prominent cause of that.
Prevention or reduction of pain is a never-ending perk of a stronger core. Core strengthening can be a perfect option to treat your back pain at home without any special equipment or risks. [5]
8. Supports Strength Training Exercises
The American Heart Association advises performing moderate to high-intensity muscle-strengthening exercises at least twice a week.
Core muscles are involved in stabilizing the center of the body. So, a stronger core serves as a foundation and supports successful strength training for the rest of your body.
9. Convenience in Running
Running might please you a lot, but did you know it has a strong relationship with strengthening your core muscles? Yes, you’ve heard that right.
This easy-to-perform activity engages your core muscles. Therefore, it is proved through a study that core strength training can be effective for improving running performance. [6]
10. Avoiding Injuries
If you have weak muscles or suffer from body instability, participating in sports can make you prone to injuries. Therefore, adults 60 years or older are more likely to fall and get injured.
Core strength training has proved to be the best strategy for both scenarios. The benefits of a strong core include maximum balance and stability in your body that reduce the chances of injury.
Also Read: How to Build Core Strength from Nothing? | Steps for Success!
How Can You Strengthen Your Core Muscles With The SUPMOGO RecoveryFlex System Belt?
The SUPMOGO RecoveryFlex System Belt takes core strengthening to the next level. Whether you use it while you work out or wear it while resting - both ways will develop and strengthen the muscles that support your movements and facilitate rehab.
Its ground-breaking water-activated EMS technology targets the deepest muscle layers to address your underlying problem. In short, if your core muscles are deteriorating or are weakened, its Advanced Targeting Technology can determine what you need to get back to optimal health and directly activates them to increase contraction and stimulate the brain to induce faster recovery.
The SUPMOGO RecoveryFlex System Belt is the first of its kind and there is nothing similar available on the market! So this is your chance to accelerate your core strengthening and regain your health before it's too late!
Get your SUPMOGO RecoveryFlex System Belt today with a 60-day money-back guarantee. You have nothing to lose and everything to gain!
[1] Yoon, J. O., Kang, M. H., Kim, J. S., & Oh, J. S. (2018). Effect of modified bridge exercise on trunk muscle activity in healthy adults: a cross-sectional study. Brazilian journal of physical therapy, 22(2), 161–167. https://doi.org/10.1016/j.bjpt.2017.09.005
[2] Chang, W. D., Lin, H. Y., & Lai, P. T. (2015). Core strength training for patients with chronic low back pain. Journal of physical therapy science, 27(3), 619–622. https://doi.org/10.1589/jpts.27.619
[3] Granacher, U., Lacroix, A., Muehlbauer, T., Roettger, K., & Gollhofer, A. (2013). Effects of core instability strength training on trunk muscle strength, spinal mobility, dynamic balance and functional mobility in older adults. Gerontology, 59(2), 105–113. https://doi.org/10.1159/000343152
[4] Hibbs, A. E., Thompson, K. G., French, D., Wrigley, A., & Spears, I. (2008). Optimizing performance by improving core stability and core strength. Sports medicine (Auckland, N.Z.), 38(12), 995–1008. https://doi.org/10.2165/00007256-200838120-00004
[5] Chang, W. D., Lin, H. Y., & Lai, P. T. (2015). Core strength training for patients with chronic low back pain. Journal of physical therapy science, 27(3), 619–622. https://doi.org/10.1589/jpts.27.619
[6] Sato, K., & Mokha, M. (2009). Does core strength training influence running kinetics, lower-extremity stability, and 5000-M performance in runners?. Journal of strength and conditioning research, 23(1), 133–140. https://doi.org/10.1519/JSC.0b013e31818eb0c5