If you’re planning to start a workout regimen to help you feel better and get in shape, you won’t want to overlook your core. Core strengthening is key to a healthy body and preventing injury from other activities and exercises. Before you start a new core regimen, you should know how often to engage your core.
What Makes Up Your Core?
Your core is made up of muscles that stabilize your skeleton and those that help it to move. It includes your “six-pack” or the rectus abdominus and the internal and external obliques, which are on your sides. The transversus abdominus is a muscle that wraps around your abdomen horizontally, which is also part of your core.
Muscles along your spine and in your back are also part of the core. This includes the diaphragm at the top of your core and the pelvic floor, which is at the bottom of your core.
The erector spinae and multifidus are muscles that run lengthways of the spine while the quadratus lumborum runs along the hips. These muscles work together to support your abdomen and back and allow them to move.
Why Does Core Strength Matter?
Your core is a key part of every activity you perform, even sitting up and walking. A strong core can help improve your balance and posture, providing stability in your movements. It can also increase your range of motion, improving flexibility.
When you’re able to move more efficiently, you may feel better. Core strengthening exercises enable you to stand taller and lengthen your movements. A strong core also makes it easier to sit, bend, and twist. It helps reduce back pain and prevents injury to your spine caused by high-impact movements.
How Do I Strengthen My Core?
The best way to strengthen your core is through exercises that engage all the muscles. Certain exercises work on one or two muscles, such as crunches, which engage the rectus abdominus and obliques. A variety of movements is better for your entire core, such as certain yoga movements.
The first step in strengthening your core is to reset your body. Resetting your body helps put it back in a neutral position and creates a more balanced foundation. Mobilization is another part of strengthening your core.
These exercises can help warm up your joints to increase your range of motion and flexibility. You’ll also want to increase strength through exercises that challenge your body. As you repeat the movements, they become more natural, which may help you with your everyday activities.
How Often Do I Work on Core Strengthening?
Work your core every day in different ways. You can focus on stability one day, mobility the next day, and strengthening another day. Certain movements focus on posture while others may provide stress relief. You can focus on certain movements that are necessary for a specific sport or activity.
If you want more intense training for your core, you can try high-intensity interval training (HIIT). These exercises work your core at a high intensity for a short period, followed by a recovery period. You repeat this sequence multiple times.
Try choosing one type of exercise each day, such as a day of HIIT followed by a day of slower-paced exercises to see benefits without overtaxing your muscles or causing injury.
Where Can You Work on Your Core?
You don’t need to use weights to strengthen your core. Your body weight will make the exercises challenging enough. These exercises can stretch your core muscles and move them in different directions.
Because you don’t need any extra equipment, you can strengthen your core muscles from anywhere. As long as you have room to stretch out, you can do core exercises at home. You can also try online classes that allow you to work out whenever it’s convenient.
Start Strengthening Your Core Today
If you want to improve your core strength, you can get started at any time. Try out classes for beginners or pick a few minutes each day to work on core strengthening exercises. You can work your core in many ways every day to help you feel your best and have more energy. Start your journey to gaining a stronger core today.
