What is the Core and How Do I Strengthen It?

     In order to understand the best ways to strengthen the core, we must first understand what muscles make up the core.    
     When you hear the word “core”, you probably think of “abs” or “six-pack”. However, the muscle that leads to the 6-pack look, the rectus abdominis, is just one of the many muscles that make up the core.
     The rectus abdominis can flex the trunk, like you do when you perform crunches or sit-ups. This is why these exercises are so popular, because they can help you achieve that 6-pack abs look that so many people desire. However, there are other muscles in the body that help control your core that are just as important, if not more important than this one.

     The external obliques help to form the outer wall of your core and run along the sides of your trunk. They also help to flex the trunk, but also assist with rotation.
    The internal obliques run just underneath the external obliques, running in the opposite direction, and also assist with rotation of the trunk.
     Another muscle of the core is what is called the transversus abdominis, or TA. This muscle wraps around you like a corset and helps to improve the stability of your core.
     The spinal erectors run down your back right up against the spine. These muscles help you stand up straight and maintain upright posture.
     The hip flexors are another component to the core. These muscles are crucial to jumping and tumbling.

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     Often times in cheerleaders, the spinal erectors and hip flexors will be overactive and lead to what is called an anterior pelvic tilt, typically noted by an arched back in standing. A little bit of tilt is ok. However, too much tilt can mean weaker muscles in the abdomen and/or glutes leading to increased stress on the back and hips. Good core exercises will help to keep these muscles in check while strengthening the other muscles of the core.
     Other muscles, such as the hip extensors and abductors, as well as hamstrings, are not always included in the “core”, but when weak can lead to problems that affect the core. So it is very important to make sure that these muscles are strong as well.

     So, now that we know a little bit more about what makes up the core, how do we strengthen it? Here is a list of some of the most effective core strengthening exercises as well as how to do them. If you are experiencing any pain, either prior to, during, or after doing any of these exercises, stop and consult a physical therapist.

1. Plank

• Assume a standard plank position, with your forearms flat on the ground, go up on your toes.
• Keep your back flat, avoid arching your spine or lifting your butt into the air.
• Maintain this position for as long as possible, once you start to feel your form fail, stop and rest, then start again.
  
  

2. Rolling Side Plank

• Lie on your side with your bottom elbow on the ground underneath your shoulder and your forearm perpendicular to your body.
• Position your top foot on the ground in front of your bottom foot. Raise your top arm vertically to form a T with your upper body.
• Drive your hips up to form a straight line with your body from head to toe. Tighten your abs, glutes and quads.
• Keeping your core tight, rotate your torso and place your opposite elbow on the ground to assume a Side Plank position on your opposite side.
• Continue slowly rolling side to side.
• This forces you to maintain a tight core while slowly rotating from side to side.

3. Physioball Pike Rollouts

• Assume a push-up position with your feet on a physioball. Keep your back straight and core tight.
  
• Drive your hips up so your body is in an inverted V position.
• Return to the starting position and drive your body back into a rollout.
• Repeat this movement.

4. Hollow Body Holds

• While laying on your back, raise your legs straight up keeping your feet about 4-6 inches off the floor, bring your arms up overhead.
  
• Tighten your abs, making sure your lower back is flat against the floor.
• Hold this position, making sure to breathe throughout the hold.

5. Bird Dog

• While maintaining a flat back, kneel on the floor with your knees under your hips and your hands under your shoulders.
• Keeping your abs tight, raise your opposite arm and leg until they are straight and in line with your body. Do not arch your lower back.
  
• Return to the starting position and repeat with your opposite arm and leg.

6. Reverse Crunch

• Lie on your back with your legs up in the air, perpendicular to the floor, with knees slightly bent.
  
• While keeping your legs in this position, lift your hips up off the ground and slowly lower back down.
• Avoid letting your legs swing too far forward or backward, a little bit of movement in either direction is ok.

7. Flutter Kicks

• Lie on your back and lift your legs slightly off the ground, keeping your legs straight and your arms down by your sides.
• Start alternating kicking your feet up, only lifting each one a few inches each time.
  
• Keep your core tight throughout the exercise, make sure that your back is flat against the ground and avoid arching your back.

8. Leg Lowering

• Lie on your back with your legs straight up into the air, perpendicular to the ground.
• While keeping your back flat against the ground, slowly lower your legs down toward the ground.
• Once you feel your back start to arch and come off the ground, stop and raise your legs back up.

9. Superman

• While on your stomach, lift your arms and your legs off the ground at the same time.
• Contract the muscles in your back to maintain this position.
• Be sure to keep your shoulders and your knees off the ground.

10. Single Leg Bridges

• Lie on your back and bend both knees, keeping your feet on the ground.
• Lift one leg straight up, keeping your knees at the same level.
• Lift your hips up off the ground, using power from the foot that remains down.
• Slowly lower your hips back down, repeat for a set and then switch legs.