Why is core strength important

Core muscle strengthening is often an important part of rehabilitation after a back injury. We use our core muscles while performing daily tasks like getting up from a chair, standing, walking, vacuuming and lifting things.

The core muscles are also important for athletic activities like running, jumping, tackling and lifting weights. When our core becomes weak, our movements are less supported, which can put pressure on other parts of our bodies.

Weakness in the core muscles can be associated with lower back pain , particularly among older people. Knee pain is another possible sign the core muscles are too weak. Research has shown a core strength training program with physiotherapy has a greater effect on reducing knee pain than standard physiotherapy alone.

The good news is, we can improve core strength with exercise. If you do have back or knee pain, or have recently had a baby, consult your doctor or physiotherapist before getting started. Read more: Thinking about working from home long-term? While walking and running do involve activating the core muscles to some degree, to really target the core we can look to some specific exercises like the traditional sit-up or stomach crunch.

Importance of Core Strength. By Dr. Brenda Higgins, D. Improved Balance and Stability. Eliminates Back Pain A body that is aligned and upright will make you less prone to have back pain. The deepest layer of abdominal muscles, and arguably the most important, is your transverse abdominis sometimes called the "corset" or "Spanx" of the core , which stabilizes your spine and pelvis.

Then you have two layers of oblique muscles, which control lateral flexion think a side bend , rotation, and other spinal movements. Last but not least is the topmost muscle, the rectus abdominis, which runs vertically in the front of your abdomen and is the muscle you see as a six-pack. It flexes your torso forward, like in a crunch. And when you're talking about your whole core versus just your abs , there are even more muscles involved: your pelvic floor muscles , the back muscles that stabilize your spine, and your diaphragm the main muscle involved in breathing , says McHale.

That stable base is super important when you start moving: "The ab muscles play a dominant role in movement in every plane of motion: sagittal forward and backward , frontal left and right , and transverse rotational ," says Scott Mitsiell, C. Even when they don't seem important, your core muscles are often the first-and most important guest-at the party. If you don't have that core stability and support acting as a brace or a girdle for your spine, you're likely going to compensate with other muscles.

And, ICYDK, compensating is a quick route to injury: "A weak core is the number-one risk for potential injuries, especially lower-back injuries," says Kristina Jennings, a certified functional strength coach at Mike Boyle Strength and Conditioning in Boston. Research shows that core strength training and training the deep trunk muscles specifically can help alleviate lower-back pain.

Even if a weak core isn't the sole reason for a person's injury, it usually plays a part, which is why McHale says she almost always incorporates core work into her patients' rehab. For the most part, core strength is what keeps you from being able to complete or continue an exercise-even in moves where you're not primarily working your abs, says Mitsiell.

Sitting is killing your back — seriously. Which leads us to the next question… 4. Unbalanced core exercises are just as bad for you as doing no core exercises at all. Your core is integral to every movement you make, and attention to detail is a must. How to improve your core strength: Rowing Machine Knee Tuck : Thought the rowing machine was best for your arms only?

Think again. By planting your feet on the seat, facing away from the console, and holding a strong plank, you can use your core to bring your knees to your chest and activate the necessary muscles.

Fitness guru Tiffany Michelle recommends one count up and four counts down — check out her video here. With a minute session, three times a week, you can start seeing results in less than a month — guaranteed.