Strong to the Core

Dr. Madelyn Fernstrom

A fitness term used frequently is “core strength”. I’m often asked what this means. Many people are afraid to ask this question and it’s an important one.

When you understand the meaning of core strength, you’ll immediately understand why it’s an important foundation to good health and overall fitness.

Your core is your body’s “trunk” – the area between your shoulders and your hips – that supports your arms, legs, head and neck! Two major parts of a strong core are your abdominal muscles, and upper and lower back muscles. The back muscles are the areas where most people struggle.

Core strength is more than just a set of six-pack abs. While that’s a goal for many, strong back muscles are often neglected and become an area that is easily strained. So, what to do if you don’t go to a gym, have a trainer, or make time for a Pilates class?

One easy solution: sit up straight (Mom was right!). Good posture is the single easiest and most economical way to start strengthening your core. When you sit straight, you are forced to hold your stomach in (working those abs) while boosting the back muscles to keep you erect. Become a “mindful sitter” and you’ll notice improvements within several weeks. This extends to walking too! Stop slouching and stand up straight (Mom was right again!).

Not sure how to do this? Try these two ways to visualize (1) imagine a string pulling you from up above, like a marionette, to keep you erect; or (2) imagine your fist, pushing against your lower back, to maintain the curve. Be aware and you’ll stop slouching in no time!

If you like gadgets try sitting on an exercise ball, which forces you to sit up straight to maintain your balance (good for your core) or try the desk-chair version, which is a small pillow-like disk, that achieves the same thing in the workplace. You’ll find versions of these everywhere from Wal-Mart and Target to Brookstone.

What do you do for core strength? Share your thoughts!