October 2009

Does "Core Strength" Matter?

Core muscles – the muscles in the abdomen, lower back, and pelvis – stabilize the spine and hips. You use these muscles when you reach for an item on a high shelf, pick up a child, or stoop down to tie your shoes.

When these muscles are weak, you are at increased risk for back problems, poor balance, and physical fatigue.

Core strength training targets both the dominant outer muscles (e.g., abdominals) and the deeper muscle layers (e.g. hip flexors). Exercise guidelines include strength training 2 or 3 days each week.

This is an excellent time to fit in a few exercises to work your core muscles, such as plank exercises, push-ups, and crunches. These tips will help you get the most out of your core strength workout:

• Exercise all your core muscles – not just one or two in isolation.
• Work muscles deliberately and slowly. It’s about control, not just the number of repetitions.
• Remember to breathe.
• An exercise ball can help you increase core strength, stability, endurance, balance, and flexibility.
• Take a class, such as Pilates or yoga that focuses on core strength.
• Make sure you are using the proper technique for each exercise. If possible, work with a personal trainer to get started on a good routine.

Exercises to strengthen your core

American College of Sports Medicine.

© 2009 Wellsource, Inc., Clackamas, Oregon.
All rights reserved.

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