Core stability is key to injury reduction and better athletic performance. However, a strong core means far more than a flat stomach and that elusive six-pack. The core comprises the abdominal and back muscles (the transversus abdominis and the multifidus muscles), the diaphragm, and the pelvic floor muscle groups. It is like a cylinder, starting at the diaphragm and going down to the pelvic floor and around from the abdominal muscles to the back muscles.
Strengthening the core transforms your body to provide stability in activities from lifting groceries to running marathons. A strong core is the foundation for functional movement and overall strength, making daily life easier and more enjoyable.
Core Strengthening Benefits
Before we discuss building a strong core, let’s examine why strengthening your core is critical to injury reduction and better overall performance. As we age, postural habits and muscle imbalances can lead to chronic pain in the lower back. Core training strengthens the deep stabilizer muscles (transverse abdominis and multifidus), which support the spine in maintaining the alignment of the rib cage over the pelvis, reducing pressure and strain in the lower back (Oliva-Lozano & Muyor, 2020).
Balance and stability are vital to prevent falls as we age. Core exercises improve proprioception and control, allowing you to stay steady and confident throughout the years.
Core stability training is so essential for pelvic health, especially for women who are postpartum or experiencing perimenopause or menopause. A strong pelvic floor is key for bladder control and overall pelvic health. Plus, as we go through menopause, our hormones shift, leading to decreased muscle mass and increased belly fat (Kodoth, Scaccia, & Aggarwal, 2022). Core and full-body strength training can help mitigate these changes and keep our metabolism strong! Building a strong core is about more than physical change; it helps us build confidence and resilience, making us feel strong and empowered in our bodies.
How Do You Achieve A Strong Core?
A complete core program uses a variety of movements to train rotation, extension, flexion, lateral flexion, anti-rotation, anti-extension, anti-lateral flexion, and hip flexion with a neutral spine. It also uses breathing techniques to create proper intra-abdominal pressure. While this may sound cumbersome, adding two to three movements to your strength training routine can achieve these movement patterns.
Some of my favorite core strengthening exercises are as follows:
1. The Pallof Press is an excellent anti-rotation exercise for the core. It can be performed from a kneeling or standing position.
2. Turkish Get-Up is a full-body exercise training anti-extension, anti-lateral flexion, and hip flexion with a neutral spine, which are all primary functions of the core.
3. Plank variations are a core-strengthening powerhouse, targeting your abs, back, hips, and shoulders for full-body stability. Options like Forearm Plank for foundation, Shoulder Taps for control, Side Plank for lateral strength, and Plank to Downward Dog for added mobility challenge your core while promoting proper alignment and balance.
4. Dead bug variations can seem like easy exercises; however, the dead bug exercise focuses on the stability of maintaining a neutral spine while your opposite arm and leg extend away from the body.
5. Half-kneeling anti-rotation exercises, such as the half-kneeling chop, work the spine’s anti-rotation to help strengthen core stability.
Getting started on a fitness journey, especially for women in midlife, can feel daunting. However, it can also be enriching with the right approach and mindset.
Here are some essential tips for getting started:
1. Begin with Low-Impact Exercises: To avoid overloading the spine or joints, start with low-impact workouts such as walking, swimming, or cycling. These activities are gentle on the body while still providing valuable cardiovascular benefits.
2. Focus on Consistency: Establishing a routine is crucial for long-term success. Aim for regular workouts, but prioritize quality over quantity. It’s better to consistently complete shorter sessions than to push too hard and risk injury.
3. Work with a Coach: Consider partnering with a fitness coach who understands the unique needs of midlife women. A knowledgeable coach can help you develop a safe and effective program tailored to your goals and physical capabilities.
Following these tips can help you create a solid foundation for your fitness journey, promoting health and well-being in this vibrant stage of life.
Committing to obtaining a strong core is like unlocking a superpower for us women, especially as we navigate the changes that come with life. It’s about so much more than washboard abs – it’s about feeling capable, confident, and resilient in our bodies. Whether it’s conquering daily tasks, crushing fitness goals, or simply feeling comfortable in our skin, core strength is the foundation for it all! So, let’s ditch the crunches and embrace a holistic approach to core training that supports our pelvic health, metabolism, and overall well-being. Remember, it’s never too late to start this journey of strength and empowerment.
References:
1. Kodoth V, Scaccia S, Aggarwal B. Adverse Changes in Body Composition During the Menopausal Transition and Relation to Cardiovascular Risk: A Contemporary Review. Womens Health Rep (New Rochelle). 2022 Jun 13;3(1):573-581. doi: 10.1089/whr.2021.0119. PMID: 35814604; PMCID: PMC9258798.
2. Oliva-Lozano, J. M., & Muyor, J. M. (2020). Core Muscle Activity during Physical Fitness Exercises: A Systematic Review. International Journal of Environmental Research and Public Health, 17(12), 4306. https://doi.org/10.3390/ijerph17124306