What is the core? Why is it so important?

So what is the core?

A. The tough central part of various fruits, containing the seeds

B. The part of something that is central to its existence or character

C. In anatomy the most general definition you will find is the body minus the arms and legs.

In order for humans to do functional movements like running, yoga, swimming we are highly dependent on our core, and a lack of core puts us at a high risk of injury. You need your core to be able to lift items, bend over, sit for long periods of time and all maintaining a correct postural alignment.

The major muscles that make up the core are the pelvic floor, transversus abdominis (TA), multifidus, internal/external oblique.

Strengthening your core doesn't need to be difficult here are 4 exercises to do exactly that:

1. PLANK

A great exercise and according to Harvard Medical School article published on June 19 2014, they suggest the plank as the most affective exercise to strengthen the core. The plank can be done on the elbows or hands, with both feet on the ground or one lifted. Challenge the obliques (waist) by turning it into a SIDE PLANK.

http://www.health.harvard.edu/healthbeat/want-a-stronger-core-skip-the-sit-ups

2. THE FROZEN BANANA

In the yoga world you probably know this as the low boat, or rocking boat but this one is a killer for the whole anterior and posterior core. Everything should be switched on here and staying as low as possible.

3. SIDE TO SIDE

Come up into a table top position, feet off the floor if you can and than hands come together, lean back and touch the ground to each side of the waist. Add weight if you want to make it harder.

4. SUPERMANS 

On hands and knees, extending one arm and opposite leg away from each other slowly than swapping sides. For extra challenge you can do same side arm/leg.

Try doing this program 3-5 times per week, 2-3 times through, holding for 30sec or doing 10-15 reps.

Core can also be stregthened in a dynamic way by activating whilst doing yoga, running, swimming, bring awareness to your muscles that are supporting your spine and enabling your posture.