Core – your solid base

 In Running, Yoga


Did you know that your core is not just abs and six packs?

Core consists of many different muscles from hips to shoulders that together stabilise spine and pelvis. Your entire torso in other words. When all these muscles in the torso contract, they stabilise the spine, pelvis and shoulder girdle and create a solid base of support. A solid base of support makes it possible to stand upright and move on two feet. These muscles help control movements, transfer energy, shift body weight and move in any direction.

This is core – solid base of support.




1. Reduces Back Pain

Abdominals get all the credit for protecting the back and being the foundation of strength, but they are only a small part of what makes up the core. In fact, it is weak and unbalanced core muscles that are linked to low back pain. Weak core muscles result in a loss of the appropriate lumbar curve and a swayback posture. Stronger, balanced core muscles help maintain appropriate posture and reduce strain on the spine.

2. Improves Athletic Performance
Because the muscles of the trunk and torso stabilize the spine from the pelvis to the neck and shoulder, they allow the transfer of power to the arms and legs. All powerful movements originate from the center of the body out, and never from the limbs alone. Before any powerful, rapid muscle contractions can occur in the extremities, the spine must be solid and stable and the more stable the core, the most powerful the extremities can contract.

3. Improves Postural Imbalances
Training the muscles of the core helps correct postural imbalances that can lead to injuries. The biggest benefit of core training is to develop functional fitness; the type of fitness that is essential to daily living and regular activities.

One of the most effective core exercises is good old plank.

So, how to plank properly. Well here is a small demonstration. This video was made when I challenged myself to plank for a month – every day! Don’t mind the music!  No bums in the air, no hips to the ground and feel the burn by pushing your heels back!



Side planks, normal planks, any plank. So continue planking and continue to strengthen that core. Even if you give it 30 seconds 3 times a week. It does make a difference. Faster in the uphills and safer in the downs. Reasons to bring on a solid base.

Big hug!


[Info from: Core]


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