A strong core is the foundation of a healthy and functional body. Not only does a strong core contribute to better posture and balance, but it also plays an important role in preventing injuries and enhancing overall athletic performance. As per MayoClinic, the centre part of our body is called the core. It consists of the pelvis, lower back, hips, and stomach.
“A strong core in your daily life allows you to conduct things for much longer periods of time. It will also allow you to perform daily activities such as long driving hours, picking up something big, lifting something heavy over your head, or reaching over anything. These are typically everyday activities that cause back pain and injury,” says Vesna Jacob, Pilates & Holistic Fitness Guru-Fitness. Achieving a robust core involves a combination of exercises and a well-balanced diet.
Why Strong Core Is Important
According to Ms Jacob, a strong core is necessary to protect your back and avoid mishaps. “A strong core in terms of performance is essential to accomplish the more difficult movement. It is designed to allow you to perform activities such as deep core movements in a twist without risk of injury, as well as jumps, deep squat jumps, and balancing,” said Ms Jacob. So the core helps you stay injury-free, perform better, and accomplish more complex movements safely.
Dietary Tips for Core Strength
Protein-Rich Diet
Include lean protein sources in your diet, such as chicken, fish, tofu, beans, and lentils. Protein is essential for muscle repair and growth, making it a crucial component of a diet aimed at building a strong core.
Also read: Burpees For Core Strength: Health Benefits, Steps And Precautions While Doing Burpees
Healthy Fats
Incorporate sources of healthy fats, such as avocados, nuts, seeds, and olive oil. These fats provide sustained energy, support overall health, and aid in the absorption of fat-soluble vitamins.
Hydration
Staying well-hydrated is key to overall health and can contribute to muscle function. Aim to drink plenty of water throughout the day, especially before and after workouts.
Balanced Nutrition
Ensure that your diet includes a variety of fruits, vegetables, whole grains, and low-fat dairy products. A healthy balanced diet provides the necessary vitamins and minerals for overall health, including the health of your core muscles.
Effective Core-Strengthening Exercises
Push-ups and Jump Deep Squats
As per Ms Jacob, this is a complex exercise in which you go from pushup position to jump forward in too deep squats. People with knee problems should use caution.
Leg Raises
Lie on your back and lift your legs toward the ceiling, keeping them straight. Lower them slowly without letting them touch the ground. This exercise targets the lower abdominal muscles.
Also read: Core Fitness Health Benefits: Know-Why Is It Necessary For Your Body Posture
Bicycle Crunches
Lie on your back, lift your legs, and perform a bicycle pedaling motion while bringing opposite elbow to knee. This dynamic exercise engages the entire core.
Hollow Body Hold
Lie on your back and lift your legs and upper body off the ground, forming a "U" shape. This exercise targets the deep abdominal muscles and improves overall core stability.
Incorporate these exercises into your routine, aiming for a combination of strength training and cardiovascular exercises to promote overall fitness. Consistency is key, so gradually increase the intensity and duration of your workouts as your core strength improves.