Why you need a Strong Core ?

In our fitness journey we are often so obsessed about just losing weight that we forget to focus on strengthening important muscle groups like the core muscle group. Many people mistake the abdominals for the core and have the misconception that a few crunches would  help in gaining washboard abs. Core training is much more than just doing abdominal crunches. 

The core muscle groups consists of the following muscles in the front:

• The External  obliques which run diagonally from the ribs to the pubic bone. They provide power for upper-body rotation;
• The Internal obliques which connect your lower ribs to the pelvic iliac crest. They aid rotation and twisting, but their primary role is stabilising your core and spine;
• The Rectus abdominis which is the flat band of muscle that stretches from your sternum to pelvis, aka.  “the 6 pack muscles” or “washboard”;
• The Transverse abdominis which is the strip of muscle stretching from lumbar region to pubic bone, nicknamed as “TVA” or deep abs.

The posterior side of our core is our back which comprises of the following important muscle groups.

• The Erector Spinae, aka “ the lower back” – it is not just one muscle, but a bundle of muscles and tendons. It is paired and runs more or less vertically. It extends throughout the lumbar, thoracic and cervical regions, and lies in the groove to the side of the vertebral column. It functions to straighten the back and rotate it to one side or the other;
• The Glutes which is the muscles inside your butt.

There are several benefits of core training besides developing flat washboard abs. Core training improves overall athletic performance, posture and balance. The core muscles are the sturdy central link connecting the upper and lower body muscles Whether you’re hitting a tennis ball or mopping the floor, the necessary motions either originate in your core, or move through it. Therefore weak or inflexible core muscles can impair how well your arms and legs can function.  Properly building up your core cranks up the power. A strong core also enhances balance and stability. Thus, it can help prevent falls and injuries during sports or other activities. Core training also reduces and prevents back pain. 

So how do you go about building core strength.  If you like to workout on your own then add then start doing a few receptions of the following exercises. 

1) Front Plank

2) Side Plank

3) Bridges

4) Front Abdominal crunches

5) Side Abdominal crunches aka Bicycles

6) Mountain climbers

You can google the internet for complete core training routines. I found a lot of useful material available online. You can also design your own fitness routines by using Fitness apps like Fitness Buddy, Abs, Ab Workout, Instant Abs and Full Fitness. 

You may have known by now that I am a huge fan of Less Mills fitness classes. Less Mills is a company from New Zealand that designs various kinds of fitness classes. These classes have specific routines and choreography. The music tracks and routines are changed on a regular basis. Fitness instructors undergo specific training to become Less Mills certified instructors. The Less Mills classes are offered by several gyms under the Less Mills banner. I have tried several Less Mills class and my favorite and most challenging class has been the CXWorks class. It is a 30 minute class that focusses on working out the core muscle group. Don't let the video scare you. It is a tough class but the instructors also do offer options for all fitness levels. After I started taking the class and regularly doing core workout my strength and balance improved tremendously. Do check it out !!