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Core = the central part of something. And strength in your core is essential; weakness can lead to acute and chronic injuries as well as wear and tear on your joints and ligaments.
Wait a minute—I said your back, and I’m now talking about your core? Most people equate the “core” with the “abdominal area.” They’re right, but there’s a lot more to the definition. Your core is everything and anything that contributes to the stability and safety of your spine. While your abs surely are part of that equation, they’re not the only ingredient. Your core consists of all the musculature and ligaments that hold your pelvis girdle together—front AND back.
So a strong core = a healthy core. And a healthy core = a healthy back. So let’s talk about strengthening your core. Just like flexibility exercises, strengthening exercises are too numerous to count—so I’ll stick to the basics here. These are exercises you can do at home or the gym, and they will have a tremendous impact on your core and your back. Take it from me and my personal experience—if you have a “bad back,” or chronic back pain, “tightening” your core will solve many of your woes.
1. Vacuum
This used to be called “sucking it in”—it just takes a little more effort than simply sucking in your belly. You want to imagine pulling your belly button to your spine using your abdominal muscles. Every muscle from your rib cage down to your waistline is going to retract in unison. Tightening your abs is not enough. Tightening only activates a fraction of your core muscles. You want to imagine your entire core being “vacuumed” and retracted. A deep inspiration or expiration breath will work, but most people like to hold their breath while doing this exercise.
2. Plank (or Bridge)
This exercise is THE gold standard for strengthening your core. The starting position is lying flat on your stomach. You raise your body into the push-up position, except you won’t be on your hands. Your upper body will be supported with you on your elbows. The concept is to keep your entire body level and straight. Most beginners have a tendency to raise their butt high in the air—but the abdomen should be as close to the floor as possible. Raise your torso off the floor and hold this position for as long as you can. The goal is to hold the position for 60 seconds at the very least.
3. Side Plank (or Bridge)
Same instructions as the plank, except now you’re lying on your side. Your upper body is supported on one elbow, and your lower body has your bottom foot lying on its side. You raise your body up into the straight position, making sure not to raise your waist higher than the rest of your body. You will support your entire body on the one elbow. Your upper arm/hand/wrist can simply be at your side. Once again, you will hold this position as long as you can—the goal being at least 60 seconds.
Yes, this is as basic as it gets. Nothing fancy, no complex moves, no need for equipment or exercise bands or weights. Just you, your body and good ol’ gravity. You will be amazed at how difficult holding your unsupported body in the air really is.
Please keep in mind these exercises are to help strengthen your body’s foundation and maintain a healthy back—I DID NOT say these exercises will give you those “six-pack abs” or that slender waistline you may desperately want. You’ll need to maintain a lifestyle of healthful eating combined with a challenging exercise program to get those types of results.
Finally, time for your posture.
