Core exercises: Why you should strengthen your core muscles

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Core exercises: Why you shouldstrengthen your core musclesBy Mayo Clinic staff

Core exercises: Why you shouldstrengthen your core muscles

You know core exercises are good for you — but do you include core

exercises in your fitness routine? Here's why you should.

By Mayo Clinic staff

Core exercises are an important part of a well-rounded fitness program. Aside fromoccasional sit-ups and push-ups, however, core exercises are often neglected. Still, itpays to get your core muscles — the muscles around your trunk and pelvis — in bettershape. Read on to find out why.

Core exercises improve your balance and stability

Core exercises train the muscles in your pelvis, lower back, hips and abdomen to workin harmony. This leads to better balance and stability, whether on the playing field or indaily activities. In fact, most sports and other physical activities depend on stable coremuscles.

Core exercises don't require specialized equipment or a gym



membership

Any exercise that involves the use of your abdominal and back muscles in coordinatedfashion counts as a core exercise. A bridge is a classic core exercise. Lie on yourback with your knees bent. Keep your back in a neutral position, not arched and notpressed into the floor. Avoid tilting your hips. Tighten your abdominal muscles. Raiseyour hips off the floor until your hips are aligned with your knees and shoulders. Holdthe position for as long as you can without breaking your form.

Core exercises can help tone your abs

Want more-defined abdominal muscles? Core exercises are important. Although ittakes aerobic activity to burn abdominal fat, core exercises can strengthen and tonethe underlying muscles.

Strong core muscles make it easier to do most physicalactivities

Strong core muscles make it easier to do everything from swinging a golf club togetting a glass from the top shelf or bending down to tie your shoes. Weak coremuscles leave you susceptible to poor posture, lower back pain and muscle injuries.

Core exercises can help you reach your fitness goals

Aerobic exercise and muscular fitness are the primary elements of most fitnessprograms. But to have a truly well-rounded fitness program, you should include coreexercises in the mix as well. Whether you're a novice taking the first steps towardfitness or a committed fitness fanatic hoping to optimize your results, a well-roundedfitness program is the best way to reach your fitness goals.

References

Akuthota V, et al. Core stability exercise principles. Current Sports MedicineReports. 2008;7:39.

Willardson JM. Core stability training: Applications to sports conditioningprograms. Journal of Strength and Conditioning Research. 2007;21:979.

Laskowski ER (expert opinion). Mayo Clinic, Rochester, Minn. Aug. 8, 2011.

2008 Physical Activity Guidelines for Americans. U.S. Department of Health andHuman Services. http://www.health.gov/PAGUIDELINES/guidelines/default.aspx.Accessed Aug. 5, 2011.

© 1998-2012 Mayo Foundation for Medical Education and Research (MFMER). Allrights reserved. A single copy of these materials may be reprinted for noncommercialpersonal use only. "Mayo," "Mayo Clinic," "MayoClinic.com," "EmbodyHealth,""Enhance your life," and the triple-shield Mayo Clinic logo are trademarks of MayoFoundation for Medical Education and Research.

SM00071Oct. 1, 2011



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Core exercises: Why you should strengthen your core muscles