Strengthening the Core

The “core” of your body – the muscles in and around your back and abdominals – is crucial to your overall strength. Just as the core of an apple supports the surrounding fruit, so your overall body weight will not be well-supported without a strong core. Good posture, sitting, standing, and really any type of movement all require a strong core.

Core Muscles Work Together

If you suffer back pain, pain while sitting or standing, or persistent pain in the lower neck area, your core area could be weak, or you may have strengthened muscles in one area of your core while neglecting the others. The muscles throughout your core area work together, and strengthening just one area may put additional strain on the other muscles. So when you strengthen your core, it is a good idea to do a variety of exercises that will keep your core muscles wrapped tightly around your body to give it support.

The Muscles and How to Keep Them Strong

Starting at the top, the erector spinae muscles run from your neck to your lower back, and help provide good, upright posture. When these muscles are weak, your back will tend to slump or stoop, and eventually you will experience back pain as a result. One way to strengthen these muscles is to lie on your stomach with hands clasped behind your head, and slowly lift your head and upper body off the floor, then return to the resting position.

The rectus abdominis muscles are the famed “six pack” abs that so many people prize. Luckily, these muscles are just beneath the skin, so when excess fat is lost and the muscles are improved, they display quite nicely. Crunch exercises are a great way to strengthen these muscles, and the crossover crunch, where you twist to one side while crunching, will strengthen the internal oblique muscles, which lie just to the side of the rectus abdominis muscles.

Still farther to the side, near the outside of your body, are the external oblique muscles. Arm sweep exercises are quite effective at strengthening this important muscle group. Simply sit on the floor with knees slightly bent and extend your hands to your side. Lean back just a bit, until you feel your abs contract. Now, sweep your left hand back and twist that way with your upper body. Return to center and repeat the exercise on your right side. Remember not to twist too much, or the benefits of the exercise will be lost.

Deep within your core are the transverse abdominis muscles, or TVA muscles. These muscles are the closest to your spine and are critical for support, stability, and pain-free movement. A great way to strengthen these muscles is the plank exercise, where you keep your body straight while raised up on your forearms.

The core of your body is where all strength begins, and it is critical to all types of movement and strength conditioning that this portion of your anatomy be strong and healthy. A few minutes a day of focus on your core will pay benefits for years to come in improved posture and lower pain levels.

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