Table of ContentsView AllTable of ContentsBenefitsExercisesEngaging Core MusclesWhen to See a Provider
Table of ContentsView All
View All
Table of Contents
Benefits
Exercises
Engaging Core Muscles
When to See a Provider
The following article will discuss the benefits of the core muscles and how to engage them with exercise and in day-to-day activities.
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Benefits of Core Muscles
Your core consists of various muscles that support everyday functions and reduce pain. Having a strong core is essential for performing most daily tasks. They support:
Core vs. Abs
While many people may use the terms “core” and “abs” synonymously, they are different. The abdominals are just some of the muscles that make up your core.
Your abdominal muscles include:
Other Core Muscles
Other core muscles are:
Benefits of Engaging Your Core MusclesEngaging or “activating” your core supports your spine and decreases your risk of back injuries. However, having strong core muscles does not just improve your posture. It also enhances ease of movement during daily tasks and helps prevent overuse injuries in other body parts, such as your knees.
Benefits of Engaging Your Core Muscles
Engaging or “activating” your core supports your spine and decreases your risk of back injuries. However, having strong core muscles does not just improve your posture. It also enhances ease of movement during daily tasks and helps prevent overuse injuries in other body parts, such as your knees.
Exercises for Weak Core Muscles
Before you start core-strengthening exercises, you need to know how to activate your core using the abdominal drawing-in maneuver (thestomach vacuum exercise):
This position is known as pelvic neutral.
You can do manycore-strengthening exercisesusing your own body weight as resistance.Throughout these exercises, maintain a pelvic neutral position.
Dead Bugs
Bird Dog
Plank
Bridges
Swimmers (Alternating Supermans)
When to Consider Core Exercise ModificationsWhile core-strengthening exercises are generally safe, some circumstances require specific instructions. Consult a physical therapist for individualized treatment if you have a history of injury or pain in any of your core muscles or if you have mobility issues (such as using a walking device or a wheelchair).You should also consult your healthcare provider before starting a new core-strengthening exercise program if you are postpartum or have recently had surgery.
When to Consider Core Exercise Modifications
While core-strengthening exercises are generally safe, some circumstances require specific instructions. Consult a physical therapist for individualized treatment if you have a history of injury or pain in any of your core muscles or if you have mobility issues (such as using a walking device or a wheelchair).You should also consult your healthcare provider before starting a new core-strengthening exercise program if you are postpartum or have recently had surgery.
While core-strengthening exercises are generally safe, some circumstances require specific instructions. Consult a physical therapist for individualized treatment if you have a history of injury or pain in any of your core muscles or if you have mobility issues (such as using a walking device or a wheelchair).
You should also consult your healthcare provider before starting a new core-strengthening exercise program if you are postpartum or have recently had surgery.
Daily Ways to Engage the Core Muscles
Engaging your core muscles throughout the day—especially while sitting—can help you improve your posture. For example, once you’ve mastered the abdominal drawing-in maneuver while lying on your back, you can practice it while sitting in a chair. Once this becomes easy, you can add seated marches to further challenge your core muscles.
You can also engage your core muscles while performing daily tasks, such as lifting laundry baskets, doing yard work, sweeping or vacuuming, and climbing stairs.
If you’re having difficulty finding your core muscles or are unsure if you’re doing your exercises correctly, consider seeing an exercise professional, such as apersonal traineror exercise physiologist.
If you have pain while trying to strengthen your core or have pain in your arms or legs that you think could be related to core muscle weakness, consider seeing aphysical therapist. These healthcare professionals can assess your strength and give you an individualized exercise program.
Summary
Your core comprises several groups of muscles in your abdomen, lower back, and pelvis. These muscles can be weak—especially if you sit for long periods or have poor posture. You can strengthen these muscles with exercises that use your body weight as resistance.
Weak core muscles can lead to back pain and issues in the arms or legs. Strengthening your core can improve your posture, reduce your risk of injury, and improve your ability to move around during everyday activities.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hospital for Special Surgery.A guide to your core muscles, from a PT.American Council on Exercise.Core training: Don’t forget the diaphragm.Harvard Health Publishing.Understanding and improving core strength.Lynders C.The critical role of development of the transversus abdominis in the prevention and treatment of low back pain.HSS J. 2019;15(3):214-220. doi:10.1007/s11420-019-09717-8University of California, San Francisco.Core strength and stability program.Harvard Health Publishing.Simple core strengtheners for every day of the week.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Hospital for Special Surgery.A guide to your core muscles, from a PT.American Council on Exercise.Core training: Don’t forget the diaphragm.Harvard Health Publishing.Understanding and improving core strength.Lynders C.The critical role of development of the transversus abdominis in the prevention and treatment of low back pain.HSS J. 2019;15(3):214-220. doi:10.1007/s11420-019-09717-8University of California, San Francisco.Core strength and stability program.Harvard Health Publishing.Simple core strengtheners for every day of the week.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Hospital for Special Surgery.A guide to your core muscles, from a PT.American Council on Exercise.Core training: Don’t forget the diaphragm.Harvard Health Publishing.Understanding and improving core strength.Lynders C.The critical role of development of the transversus abdominis in the prevention and treatment of low back pain.HSS J. 2019;15(3):214-220. doi:10.1007/s11420-019-09717-8University of California, San Francisco.Core strength and stability program.Harvard Health Publishing.Simple core strengtheners for every day of the week.
Hospital for Special Surgery.A guide to your core muscles, from a PT.
American Council on Exercise.Core training: Don’t forget the diaphragm.
Harvard Health Publishing.Understanding and improving core strength.
Lynders C.The critical role of development of the transversus abdominis in the prevention and treatment of low back pain.HSS J. 2019;15(3):214-220. doi:10.1007/s11420-019-09717-8
University of California, San Francisco.Core strength and stability program.
Harvard Health Publishing.Simple core strengtheners for every day of the week.
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