Ok, I admit. I didn't love to train my core until I actually saw and felt the difference in my low back pain, pelvic tilt, and performance overall. I'm certainly not alone! One of the most frequent questions I get asked by my clients is about core training and if you need to train your core--and why!
Having a strong, functional core is going to be key to you improving your fitness and remaining pain and injury free! When you understand why your core is so important to how you move, it's easier to embrace that while it may not be your favorite part, this is the foundation of keeping you pain and injury free, as well as advancing your skills and ability.
What is the Core?
The core consists of the muscles in your torso, surrounding the spine and pelvis. This includes the abdominal muscles at the front, but also muscles within the lower back, and around your sides.
The core muscles are not considered powerful, but they play a fundamental role in stabilising the spine and pelvis. They’re also key to maintaining good posture.
These functions are important to ensure you can move your limbs easily. Your core also protects you against injury — people with a weaker core are more likely to sustain a back injury. Core muscle strengthening is often an important part of rehabilitation after a back injury.
Here is a quick reference chart to help you understand what core muscles do what!
I hope that information gives you a resource, as well as some additional knowledge.
Core Workout
This workout is meant to give you a good foundation, but there are certainly lots of movements that I didn't include that are equally valuable. I've found the movements below to be movements that my client's enjoyed the most and found the most approachable. The best workout is the one you'll do!
Use this workout up to 4 times per week. Your core can recover from training fairly easily, so it's absolutely okay to perform this core circuit frequently. I like starting my workouts with this, it gets me warmed up a bit, and I tend to get it done if it comes first! But, keep in mind you can do this as a stand-alone workout, or before or after a dedicated workout you're already doing.
You will perform this workout as a circuit. Complete each movement for the recommended reps, one right after the other. When you've completed the final movement, rest for 90 seconds, and then complete the circuit again for 3-5 rounds.
You will need a yoga mat, a pilates ball or bosu ball, and a long band loop that is 10-15lbs in resistance.
Here is the workout and the how to!
I want to know how you like the workout! Leave your thoughts and experience in the comments. I always love to hear feedback!
If you could use your own, custom workouts--shoot me a message! I'd love to be your collaborative partner to create workouts that you enjoy, and also get you to your goals!
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