This archive report was first published on 19 November 2019.
November 19, 2019, marked a significant shift in the understanding of the core, a term often misunderstood even among fitness professionals. The core is not just the abdominals, but a complex system of muscles that work together to stabilize the trunk, hips, and shoulders.
According to experts, the core is responsible for stabilizing the spine, transferring force from the lower body to the upper, and maintaining respiratory and continence. A strong, stable core is essential for preventing injuries, particularly those related to the spine.
Back injuries often result from a combination of bending, twisting, or rotating excessively, rather than a single incident. To protect the back, it's essential to create stability around the spine as we move, run, jump, throw, lift objects, and transfer force throughout the body.
Traditional core exercises like sit-ups, crunches, and side bends have been largely discredited due to their potential to cause more harm than good. Instead, experts recommend exercises that target the key areas of the core, such as the forward plank, side plank, and hip thrust.
When performing these exercises, it's essential to maintain proper form to avoid injury. For example, in the forward plank, keep a straight line through the body, preventing the hips from sagging toward the floor. Similarly, in the side plank, maintain a straight line from the head to the heels to prevent side bending.
