How to get good core strength

Introduction

Hello everyone welcome you all to Sportsevery. In this article, we will discuss how to get good core strength and we will discuss the workout for core strength.

What are core muscles?

Core muscle plays an important role in everyone’s life but when it comes to sports, core muscles must be particularly targeted and trained at regular intervals of time. Core muscles are made up of many major and minor muscle groups.

Importance of core strength

The core muscles include abdominals, lower back, and obliques. Core strength is important for doing many activities like bending, twisting, and reaching. Good core strength improves our body posture. Good core strength reduces the risk of injury, and we can do many movements efficiently. A strong core is important for the stability of a body and hence, improves our body balance.

Good core strength enhances the performance of a sportsperson. Many sports activity depends on core strength. Good core strength improves spinal stability and improves the lower back muscles. Good core muscles improve digestion. Good core strength reduces the risk of spinal injuries.

Strengthening your core muscles will indeed provide you with many benefits and better performance in your sports. Some of the following benefits are:

• It will improve your movements and will make them more sharper.
• It will make your posture better.
• It will help you to stabilize your body and your body balance will automatically become better.
• It helps in managing lower back pains.
• It helps in injury prevention.

Wrong assumption about Core training

Often times we refer to training ‘abs’ as training our ‘core’ but the reality is a bit different, core muscles are a group of muscles present in the centre of our body which includes the so-called ‘abs’ also known as rectus abdominis muscles. So, training your core muscles is not training your abs, it’s just a part of your core.
In every sport core training is a compulsory part of any athlete’s schedule.

Different Major Muscles which come under your Core Muscles

1. Rectus abdominis
2. Transverse abdominis
3. Obliques
4. Erector spinae
5. Multifidus
6. Diaphrgram
7. Pelvic floor

How to strengthen your core muscles?

There are many exercises that you can do to strengthen your core. Strengthening your core may be hard for you in the beginning but your body will adapt to these situations when you train them frequently.                     
Some exercises that you can do to build your core strong are:

1. Hollow body hold
2. Planks
3. Side planks
4. L sits
5. Bicycle crunch
6. V-sits
7. Glute bridge
8. Toe taps
9. Seated scissors
10. Russian twist
11. Mountain climbers
12. Dead bugs
13. Supine planks
14. Bird dog
15. Push up bottom

Well, the list of names of these exercises will never end but you must try these and work on these exercises and become a stronger person.

Is a healthy diet and proper rest required for building a strong core?

Diet is one of the major factors which should be kept in mind while training your core muscles. If you are training them properly but if your diet is not meeting the required amount that your body needs, your core won’t become stronger. While proper amount of rest also plays a very significant role in the recovery of your body.

Rest is necessary so that the tissues will also get time to rest and become stronger. A healthy diet and a proper amount of sleep go hand in hand you have to manage both of them while also training your core at regular intervals.

The connection between Body Balance and strong core muscles

Balance is an integral part of any physical movement. If your body is unbalanced, then it can be a clear symptom that your core muscles are weak and you need to work on them and make them stronger. Body balance is deeply interconnected with your core strength.

Core muscles should be strong enough to make your body stable enough. Core muscles help you to stabilize your centre of gravity every movement of your body needs to be done in a balanced way.

The relationship between core and back

Most people are unaware of the fact that the group of your back muscles are also present in your core muscles. Training your back muscles plays an important role in building your core strength. If your core muscles are weaker many injuries can be experienced in your back muscles. Lower back pain is one of the major consequences faced by many people who do not train their core muscles.

If your core is weak, it will automatically make your back muscles weaker, and you will be most prone to injuries to your back. Weak core muscles can also lead you to slouching which is seen most nowadays. Less physical activity, lack of core strengthening and being inactive can contribute to making your core muscles weaker although many back injuries caused by a weak core can be prevented by strength training your core muscles and will make your body stronger day by day.

Conclusion

The core muscles include abdominals, lower back, and obliques. A strong core improves the stability and balance of a body and reduces the risk of injuries. A good core increases the performance of a sportsperson. A good core helps improve posture and manage lower back pains. To improve core strength person can do many exercises like planks, side planks, glute bridge, L sits, V-sits, bird dog, dead bugs, etc. Core muscles help you to stabilize your centre of gravity every movement of your body needs to be done in a balanced way. Weak core muscles cause back injuries. To reduce the risk of back injuries, a person must do core training. strong core muscles improve the lower back.