Crunches, brisk walking, dancing: Simple workouts which strengthen your core

If you have decided to get healthy and fit, chances are you have a goal weight, body or look that you aspire for. It could be a model, actor or even your previous goal weight and size. For some, it’s even down to how they want their arms, legs and abs to look. However, you may be missing out a ‘core’ aspect: your core muscles.

WHAT ARE THEY?

“The core is broadly referred to as the torso, consisting primarily of muscles within the abdomen, back, and peripherally, the shoulders and the neck, thereby creating and controlling movements of the axial skeleton,” is how Dr Thirumalesh K Reddy, a senior consultant of joint replacement and arthroscopic surgery at Aster CMI Hospital in Bengaluru, defines it. These muscles may seem invisible; however, according to Reddy, they are the most important.



“A strong core helps maintain good posture, aligning the spine and pelvis. For even something as simple as walking, the primary requirement is core stability to achieve balance of the body, following which the leg muscles take over and initiate movement. These muscles also provide the internal pressure required to exhale, defecate and vomit. A weak core can result in the individual having difficulty in holding bowels and lack of bladder control,” he says.

Amresh Ojha, founder of GYMPIK, a fitness aggregator, says the core muscles are not only important while exercising, but also for day-to-day work. “Stronger core muscles help you get better balance and stability, whether to carry on daily activities or perform any kind of strenuous exercise. Stronger core muscles not only help ensure a better fitness routine management, but are also important in our daily life — for activities such as lifting any heavy weight object or moving something from one place to another, etc.”

IS WORKING ON YOUR ABS = WORKING ON CORE?

Siddhant Rathore, a yoga teacher in Jaipur, says many of his students, who are regular gym-goers, come to him to work on their core muscles. “Many have found benefits of practising yoga, to perform better in lifting weights at the gym. Aside from breathing, yoga also helps students get in touch with and work on their core muscles,” he says.

Rathore believes that abs have nothing to do with it. “Abs are developed mostly for the aesthetic aspect of it. It does not contribute much to your core muscles, and is generally dependent on your diet as well.”

Reddy agrees, adding, “Having six-pack abs does not translate into a strong core. A toned abdomen is usually the result of isolationist abdominal muscle training to improve the aesthetics of the abs, often neglecting other muscles of the core. This in turn stresses the back, and predisposes to injury.”

Instead, training the muscles of the lower back, shoulders, pelvis and abdomen to work together, like while planking, can help bring your body the stability to work on daily activities. The best part is that if you work on your core muscles, you may end up with toner abs to show off as well.

CORE MUSCLES FOR LIFE

If you want to avoid most issues related to old age, such as weak knees, tired back and shoulders and lack of stability while walking or climbing up and down the stairs, you should start working on your core. And you don’t have to necessarily go to the gym for that.

“Dancing, swimming, cycling, running, brisk walking, skipping rope, stair climbing, hula hoops, yoga and planks can all help you build your core muscles,” says Reddy. Ojha recommends at-home abs workout for the same.

In the need to look good, don’t miss out on wellness, says Rathore. “Working on your core also helps your mind to concentrate on yourself. Inner wellness, more than outside looks, is important for well-being and happiness. Concentrating on your breathing and on your muscles when you move and stretch them is an important way of grounding yourself.”

Most experts recommend regular workout of core muscles for at least four weeks, before one can see the benefits of it.

But if you don’t have the time to go to classes, you can very easily do it at home as well. All you need is a mat and 20 minutes. Simple exercises like sit-ups, crunches, different plank variations and leg exercises can go a long way in building your core muscles. As you continue, you may see improvement in your stamina within days while doing the exercises.

However, if you are already suffering from back problems, it is recommended to seek advice and training from a fitness expert.

“If you are into fitness, it is essential to build stable and strong core muscles to carry out your perfect form and avoid any kind of workout injury,” says Ojha. “Strong core muscles can help you lift more weights, boost the effectiveness of your workouts, reduce the chances of injuries and hence, it becomes easier for you to build rest of the muscles in a better way.”