Why are strong core muscles important? 3 images show that your muscles are weaker than you think

Many people think of core strength with six abdominal muscles, but the strong core is actually far from the appearance. It is the foundation of all movements, whether standing, walking, or lifting heavy objects. If the core strength is insufficient, it will not only affect fitness performance, but also posture, balance, and even the movement patterns in daily life. When the core cannot effectively develop, other muscles will be refuted, which can easily lead to incorrect actions and increase the risk of injury.

What muscles do core muscles include?

People often connect the core muscles with the abdominal muscles, but in fact the core includes the muscles of the abdomen, back and hips, which work together to form a whole.

Your core includes:

. The front side of the abdomen - rectus abdomen.

. Muscles on both sides of the body — internal and external oblique muscles of the abdomen.

. Circle the deep-layer muscles in front of the abdomen — swelling the abdominal muscles.

. The back is located between the spine and extends along the spine — spinal and polyfistic muscles.

. The diaphragm, pelvic floor muscles, flexor muscles and hip muscles.

Why is the strong core important?

Ignoring core forces may lead to continuous back pain, balance problems, and overall decreased exercise capacity. If you have any of the following difficulties, it is time to rethink your core training.

1. Difficult to maintain correct posture

If your shoulders sag forward and your lower back is curved when sitting or standing for a long time, this means your core muscles are not correctly aligned with your spine. When the deep-level core muscles are weak, the body will over-rely rely on passive structures such as straps and bones to provide support, which may lead to stiffness and inappropriateness in the long run.

can strengthen the deep-level core by practicing actions such as dead-end, bird-dog-style and flat-supporting. Focus on maintaining a neutral spine throughout the day, especially when sitting. Avoid overly supporting the back of the chair and start the core muscles while standing or walking.

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2. Lower back pain during exercise

When performing squats, hard shoulders or flat support, if lower back pain occurs, this may be a warning signal that your core cannot effectively stabilize the spine, causing your lower back to bear too much pressure. At this time, the body did not use the core to provide stability, but instead transferred the pressure to the lumbar spine.

It is recommended to conduct core retraction training first, such as sloping belly, side plate support and bird-dog style. Before performing heavy weight training, start the core with deep breaths and retract the core as if it was ready to take a punch. At the same time, the front side core can be strengthened through actions such as hanging legs and Palov pushing.

3. Easy to lose balance

If you feel unstable when walking on uneven ground or performing single-leg exercises, this may indicate that your core is weak. The core plays a key role in balance, which helps keep the body balanced and stable. If the core strength is insufficient, even a slight posture change may cause you to lose your focus.

In order to train the core stability, single-sided training can be added, such as single-leg Romanian hard-legged and single-sided walking. Furthermore, the rotation and anti-rotation power can be strengthened through ground detonator recommendations and elastic slashing and other trainings.

Will attempts to strengthen the core cause injury?

Any movement is done incorrectly, whether it is core training or other movements, it may cause inappropriateness.

For example, twisting or movements mentioned above may cause lower back pain if performed incorrectly. But unless you use the heavy burden, an incorrect movement is unlikely to cause serious damage to the body.

The best way is to pay attention to your body's reactions, such as pain during exercise, immediately after exercise, or the next day, which can help you protect yourself from injury.