Core strengthening exercises

backsafe core exercises

Core strengthening exercises are essential in providing stability and strength throughout your core, including your abdominal muscles, back muscles and muscles around the pelvis. 

Having a strong core makes enhances your manual handling performance, reduces your risk of developing a musculoskeletal disorder (MSD) while manually handling plant, equipment and stores.

An engaged and tuned core also helps reduce slips, trips and falls and improves overall digestion and abdominal health.

In this article, we’ll explore the importance of core strength, its role in daily activities, its connection to standing/sitting posture and back pain, as well as different types of exercises you can do to strengthen your core muscles.

Understanding the Importance of Core Strength

Core strength plays a vital role in our everyday lives, enabling us to perform simple tasks with ease. Whether it’s walking on uneven ground, reaching for something on a high shelf, sitting or squatting down to tie your shoelaces, or even maintaining good posture while sitting for prolonged periods, a strong core is the key to these movements.

By focusing on core exercises in your warmups and stretching, you’ll notice improved stability, balance, and overall mobility in your daily activities.

Role of Core Strength in Daily Activities

When you have a weak core or have not learned to engage the core, simple actions like lifting everyday objects can put strain on other muscles, leading to discomfort or even injury. With a strong core, you’ll find it easier to perform these movements, as the core muscles provide a solid foundation for your limbs to work effectively.

Core Strength and Posture

Ever catch yourself slouching or having a rounded or “C” curve back while seated at work or at home?Poor posture not only affects your appearance but also puts strain on your spine and can lead to musculoskeletal injuries. 

By training your core, you develop the muscles necessary to maintain good sitting and standing posture effortlessly. With a strong core, you’ll stand tall, shoulders back, and head lifted high, exuding confidence and reducing the risk of musculoskeletal issues. As a bonus you will look ten years younger!

Core Strength, Back Pain and Breathing

If you suffer from back pain, strengthening your core can be a game-changer. Weak core muscles can lead to imbalances and poor spinal alignment, resulting in discomfort or even serious pain. By strengthening your core, you can alleviate some or the more chronic forms of back pain by providing stability and support to your spine, reducing the strain on your back muscles.

Additionally, a strong core can enhance your breathing capacity, allowing you to take deeper breaths and increase oxygen intake during exercise or stressful situations.

In the presence of an abundance of oxygen much acute and chronic pain and dis-ease cannot persist.”

The Role of a Strong Core in Manual Handling

Having a strong core not only increases your overall performance and comfort in completing daily physical work activities, but but a strong core also has very positive impacts on an individual’s manual handling efforts. Rememer that work should be performed with low fatigue levels being experienced by manual handlers.

Manual handling is the process of lifting, pushing, pulling, carrying or manipulating heavy loads. These activities, if done incorrectly, can put strain on an individual’s body, however having a strengthened core significantly decreases the risk of injury because a strong core reduces daily physical stress levels.. 

Benefits of Core Strengthening Exercises  

Now that we understand the importance of core strength, let’s explore the benefits that come with regularly incorporating core strengthening exercises into our fitness routine.

Improved Balance and Stability

A strong core is essential for maintaining balance and stability during various activities. Whether you’re an athlete looking to enhance your agility, someone wanting to prevent falls as you age, or someone looking to reduce their risk of injury at work, core exercises can significantly improve your ability to control your body’s movements.

Enhanced Athletic Performance

Core strength is a key factor in excelling in numerous sports. Whether it’s running, swimming, golf, or tennis, a strong core provides a solid foundation for generating power and transferring energy between the upper and lower body. By working on your core, you’ll notice improved performance in these activities, giving you an edge on the field or court.

Reduction in Injury Risk

When your core muscles are weak, other muscles tend to compensate for the lack of stability, leading to imbalances and potential injuries. By building a strong core, you not only improve your body’s ability to handle everyday movements but also decrease the risk of strain on other muscle groups, reducing the likelihood of injuries.

Types of Core Strengthening Exercises

Core strength exercises are best done on a carpeted floor or mat, making sure you breath freely and deeply during each core-strength exercise. 

Focus on tightening your transversus abdominis, the side the deepest of the 6 abdominal muscles extending from the ribs to the pelvis, wrapping around the trunk from front to back. These are the ones you feel contracting when you cough. 

See the picture below of the location of the core muscles front and back and work them all.

core muscles diagram

Repeat each of these core-strength exercises about three to five times. As your core strength improves, build up to 10 to 15 repetitions. If you have back problems, osteoporosis or other health concerns, talk to your health care professional before doing these core-strength exercises.

Planks and Their Variations

Planks are highly effective and versatile exercises for building core strength. The classic forearm plank involves balancing on your forearms and toes while maintaining a straight line with your body. 

planking position for core exercise

As you progress, you can experiment with side planks and plank variations, such as plank with leg lifts or plank with arm reaches, to challenge your core muscles even more.

side planking

Pilates for Core Strength

Pilates is an excellent low-impact workout that targets the deep core muscles. By performing exercises like the hundred, the roll-up, and the double leg stretch, you engage the core muscles while focusing on controlled and precise movements. Pilates can be done with or without equipment and is suitable for all fitness levels.

The Quadruped

This core-strength exercise is called the quadruped. You start by getting on your hands and knees. Place your hands directly under your shoulders and align your head and neck with your back. Then raise your right arm off the floor and reach ahead. Hold for three deep breaths and retract. Then, raise your right leg off the floor in a horizontal position, again holding for three deep breaths. You can repeat this with each arm and leg. 

For an extra challenge, raise your opposite arm and leg at the same time. 

the quadruped

The Bridge

The bridge is a popular and simple core strengthening exercise that is great for individuals who are perhaps less mobile. Lay on your back with your knees bent ensuring you keep your back in a neutral position. Tighten your abdominal muscles and raise your hips off the floor until your hips are aligned with your knees and shoulders. Hold for three deep breaths before returning to the starting position. Repeat this numerous times to build your core. 

core strengthening with the bridge

Abdominal Crunch

A popular core strengthening exercise is the abdominal crunch. Laying on your back, place your feet on a wall so your knees and hips are bent at a 90-degree angle. Tighten your abdominal muscles and raise your head and shoulder off the floor. To avoid straining shoulders, cross your arms on your chest rather than locking them behind your head. Hold the top position for three deep breaths and return to the starting position before repeating.

abdominal crunch

By consistently incorporating these exercises into your fitness routine, you’ll gradually notice improvements in your core strength, overall stability, and functional movement. Remember to start at your own pace, gradually increasing the intensity and duration of the exercises as you progress. Strong core muscles are the foundation for a healthier, more active lifestyle, so why not start strengthening your core today?

You can download a FREE copy of our Core Strengthening Workbook or contact us today and we will send you a copy.

Backsafe training incorporates warmups and stretches tailored to the workplace and staff.  Contact us today on 1300 022 257 to discuss a tailored core strength program for your staff.

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