Strengthening your core is an essential component of any workout. A strong core helps prevent injuries. It tones and strengthens your abs as well as your back, creating a lean, sculpted appearance. Add it to your current workout and feel the difference.
Concept
Your core muscles include your abs, back muscles and pelvis. These muscles combine to strengthen your spine and help keep you erect. You use them in all daily activities, so it's important to keep them strong. If you already experience back pain, building these muscles will decrease your pain and help keep you healthy.
Benefits
By strengthening your core musculature, you can perform almost any exercise with less strain, from lifting groceries to lifting weights. Core strengthening also improves your posture. It creates a more stable center of gravity and helps prevent future injuries. By improving your core, you effectively tone your abs. If you have a back injury, you can increase your flexibility by strengthening and stretching those injured muscles. This helps prevent further injuries.
Exercises
A plank is the most common way to work your core. It's performed with the bulk of your weight distributed on your forearms and toes, with your back straight. Hold this position for up to a minute, keeping your abs tight. The plank position creates tension on your abs and back. You can work your oblique abs by performing a side plank. With this exercise, place your weight on your left hand and extend your right overhead. Your right leg should be slightly in front of your left, with your hips off the ground. Hold this position for 30 seconds and repeat on the left side.
Another option is to use an exercise ball. The ball creates an unstable surface that more effectively tones than simply doing crunches on the floor. The exercise ball helps you stretch your back if you already have back pain and is easier to use than simply stretching on the floor. It aides in recovery from back injuries. Place the ball in the small of your back and roll the ball up and down your spine to help loosen your tight muscles. Start with the stretch and gradually work to the plank if you feel no discomfort.
Variations
To increase the difficulty of a plank, elevate your feet. You can use a bench or ball. You can also take the basic position and place the weight on your hands instead of forearms, then raise one leg at a time and hold for it 30 seconds. With the side plank, you can do a rotational twist. Start on your left side, bring your right arm down toward the mat and back to the start position. Repeat on the other side. To increase difficulty on the ball, you can use a weight plate or medicine ball.
Considerations
If you have pain when attempting any exercise, stop and consult your doctor. If you already have a back injury, take caution when performing any exercise and always begin with body weight only to determine whether you're able to perform the exercise without discomfort.
