Daily Core Use
Daily Core Use
You probably do not think about your “core muscles” unless you are participating in a workout. But I encourage my clients and readers to stay cognizant of your core by bracing/engaging these muscles at all times throughout your day while completing your most mundane activities.
Think of your core muscles as the sturdy central link in a chain connecting your upper and lower body. Whether you're hitting a tennis ball or mopping the floor, the necessary motions either originate in your core or move through it.
No matter where motion starts, it ripples upward and downward to adjoining links of the chain. Weak or inflexible core muscles can impair how well your arms and legs function, and that saps power from many of the moves you make. Properly building up your core cranks up the power. A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. In fact, a strong, flexible core underpins almost everything you do:
Everyday acts. Bending to put on shoes or scoop up a package, turning to look behind you, sitting in a chair, or simply standing still — these are just a few of the many mundane actions that rely on your core and that you might not notice until they become difficult or painful. Even basic activities like vacuuming, mopping, bathing or dressing, for example — call on your core.
On-the-job tasks. Our widespread dependence on artificial support, such as chair backs that shoulder us from sitting up straight, have left many of us with weak spines and soft middles. Jobs that involve lifting, twisting, and standing all rely on core muscles. But less obvious tasks — like sitting at your desk for hours — engage your core as well. Phone calls, typing, computer use, and similar work can make back muscles surprisingly stiff and sore, particularly if you're not strong enough to practice good posture and aren't taking sufficient breaks.
Balance and stability. Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance. Viewed this way, core exercises can lessen your risk of falling.
Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. More importantly, it lessens wear and tear on the spine and allows you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too.
Weak, tight, or unbalanced core muscles can undermine you in any of these realms. And while it's important to build a strong core, it's unwise to aim all your efforts at developing rippling abs. Overtraining abdominal muscles while snubbing muscles of the back and hip can set you up for injuries and cut athletic prowess.
An overall training routine should be what you focus on to develop a strong core. Plank variations are one of my favorite core strengtheners but need to be done with proper alignment and control. Exercises for better core strength can be endless and can meet any individual’s specific needs. Talk to an expert to find a routine that is right for you.
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Kim Duke is a certified personal trainer and owner of Core Performance Fitness and Training, 55 Bristol Lane, Ellicottville, NY. Kim resides in Ellicottville where she raised her two sons, Zach and Nik. For more information about her studio, visit her Facebook (Core Performance Health and Fitness), Instagram (@cptcoreperformance), go to www.coreperformancefitness.com or call her directly at 716-698-1198.
