Your core muscles affect everything you do. Ask any woman who has had a C-section or a man who has had a hernia operation and they will tell you how not being able to use their ab muscles made it very difficult to do basic every day tasks.
Your core muscles are the link between your upper and lower body. Whether you are getting out of bed, picking up your child or simply standing still, the motion either starts in your core or moves through it.
Having a weak core saps power from many of the moves you make. Properly building up your core cranks up the power. A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do:
Here are some “real-world benefits of strengthening your core” according to Harvard Medical School:
- Everyday acts. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities of daily living — bathing or dressing, for example — call on your core.
- On-the-job tasks. Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you’re not strong enough to practice good posture and aren’t taking sufficient breaks.
- A healthy back. Low back pain — a debilitating, sometimes excruciating problem affecting four out of five Americans at some point in their lives — may be prevented by exercises that promote well-balanced, resilient core muscles. When back pain strikes, a regimen of core exercises is often prescribed to relieve it, coupled with medications, physical therapy, or other treatments if necessary.
- Sports and other pleasurable activities. Golfing, tennis or other racquet sports, biking, running, swimming, baseball, volleyball, kayaking, rowing and many other athletic activities are powered by a strong core. Less often mentioned are sexual activities, which call for core power and flexibility, too.
- Housework, fix-it work, and gardening. Bending, lifting, twisting, carrying, hammering, reaching overhead — even vacuuming, mopping, and dusting are acts that spring from, or pass through, the core.
- Balance and stability. Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. Viewed this way, core exercises can lessen your risk of falling.
- Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too.
Below is great workout from www.darebee.com that can be used to really strengthen your core.
A strong core is not easy to come by. The muscles associated with it (transversus abdominis) help develop better functional movements and prevent injury. The core is active in both static and dynamic movements as it brings the skeletal structure into play and allows it to align itself so that it can better absorb and direct specific forces. The Core Connect workout helps strengthen your core and change the way you do, everything.
Instructions: Repeat each move with no rest in between until the set is done, rest up to 2 minutes and repeat the whole set again 3, 4 or 5 times depending on your fitness level.
What it works: Abs, obliques, core, lower back, deltoids, glutes.
Make it better: This is Core Connect, how could it be any better or harder?
Make it harder: See “Make it better”.
Body types this can work for: Every body type benefits from a good core. There are no restrictions here.
Perfect for: Everyone who wants to improve functional strength, postural stability, skeletal alignment and overall performance.
Amp Up Your Workout: We use Isalean Protein Shakes and the Isagenix Amped Products to keep up our energy and build muscle.
Download a high resolution .pdf file of this workout at: