Women need a strong core. Why? What muscles make up your core? Hint: it’s more than your abs. What are the best exercises to build a strong core? Hint: not the crunch.
The most popular ab exercise is the basic crunch. Most women have done hundreds or thousands of crunches in her lifetime in pursuit of a flatter stomach. For the warm up, the basic crunch is great. To really build a strong core… we need more.
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What muscles make up your core?
While we usually think abs when we hear “core”; however, your core also includes your back, glutes and hip abductors. These muscles all work together as the link between your upper body and your lower body.
Strong core: Abs
Your abdominals (Abs) are made up of 4 muscles.
Rectus abdominis – gives you the “6-pack abs”. It extends from your rib cage to your pelvic bone and is used to bend forward when picking something off the floor.
External obliques – run along the side of your torso
Internal obliques – lie just below your external obliques
Internal and external obliques are used as you twist from side to side as well as for bending to the side.
Transverse abdominis – supports and protects your spine and organs. It is also the muscle you use when you draw your belly button in toward your spine.
Strong core: Back
Low back pain affects the overwhelming majority of us at some point in our lives. Having a strong and balanced core may prevent this debilitating ailment.
Erector spinae – used to stand up straight from a bent over position and to bend backwards
Latissimus dorsi – runs from below your shoulder blades to your hip bones and is used to pull yourself up.
Strong core: Hips
Glutes – 3 glute muscles (maximus, medius, and minimus). Strong glutes aid in walking, balance and moving your leg away from your body (as in stepping to the side).
Hip adductors are the muscles that move your leg toward your body.
Why do women need to build a strong core?
Your core muscles are needed for everyday activities like:
- bending over to put on your shoes
- sitting and standing up from a chair
- twisting to look behind you
- carrying in the groceries
- reaching overhead to grab something off the top shelf
- and even vacuming
These are activities we take for granted until we can’t do them.
A strong core also helps us maintain our balance and stability. Can you think of a time you tripped and were able to quickly regain your balance? That was your strong core coming to your rescue.
A strong core can improve your athletic performance. That may be in the form of hiking, biking, walking, swimming, dancing, rowing, rock climbing. I can’t think of a single physical activity that does not require your core.
Let’s not forget about good posture. Slouching over a computer, whether at home or work, will compound the effects of a weak or unbalanced core.
Increase the quality of your life as you get older. Even if you’re in your 50’s, 60’s or 70’s, it’s not too late to add core exercises to your fitness routine. Of course, always check with your doctor before starting an exercise program.
A strong core could be the difference between running your own errands, playing with grandkids, remaining independent and being YOU or relying on others.
We want to truly live and not simply survive in old age and for that we need a strong core.
What are the best exercises to build a strong core?
Here are my top 5 Core Exercises.
Plank – Love this one as it works your abs, shoulders, back, glutes and even your legs.
How to do it: Position your forearms on the floor directly below your shoulders, extend your legs so you’re on your toes, keep your back flat.
Squeeze your abs and hold for 30 – 60 seconds. Make sure to breathe – no holding your breath.
Reverse crunch with pelvic tilt
How to do it: Lay flat on your back with knees bent. Bring knees up to a 90° position (shins parallel to floor). Do a pelvic tilt as you pull your knees into your chest.
Toes to ceiling
How to do it: Lie on your back with legs extended toward the ceiling and knees slightly bent. Place your hands under your butt to protect your lower back. Squeeze your abs as you do a pelvic tilt to raise your toes toward the ceiling.
Hyperextension
How to do it: Lie flat on your stomach with legs extended and elbows in line with your shoulders and bent in a goal post position. Keeping your legs on the floor, lift your chest and arms off the floor.
Glute bridge
How to do it: Lie on your back with knees bent, feet on the floor close to your butt. Squeeze your butt as you lift your butt off the floor creating a straight line from your knees to your shoulders. Squeeze and hold at the top for a couple of seconds and then release.
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