The Tribune

By Ray Ferguson

Whenever someone in the gym says they have a strong core, many people believes this signifies they are sporting chiselled six-pack abs. But your core is more than just your abdominal muscles; it is the powerhouse of your body.

The core is incorporated in almost every facet of movement throughout the human body. Your core is a complex series of muscles that includes everything besides your arms and legs. So that means not just your anterior abdominal muscles but also the posterior muscles of your lower back and glutes.

Everyday activities from bending to put on your shoes and picking up a package off the floor, to turning to look behind you, sitting in a chair, or simply standing still are just a few of the many ordinary actions that rely on your core, and that you might not notice until they become difficult or painful. Or maybe they already have?

So the difference between a fragile and pain-riddled body versus a robust and pain-free body can come down to whether or not your core muscles are weak or strong. Here are some tell-tale signs to let you know if your core muscles are up to par, and if not a suggestion on how to correct them:

Poor posture is often an indication of a weak core. The muscles of the core, which include your abdomen and lower back, help to stabilise your pelvis and spine, keeping your upper back and shoulders in a neutral position. If these muscles lack strength, especially when it comes to your erector spinae – a group of muscles that straighten and rotate the back – you are more apt to slouch.

Lower back pain is another good indicator of weakness in your core muscles. When your core is not as strong or as balanced as it should be, the curvature of your lower spine can change. And it is this change that can place undue pressure on the vertebrae and discs that make up your spine, as well as the muscles, tendons and ligaments that surround it, increasing the likelihood of injury.

However, through core-strengthening exercises we can reduce the occurrence of such injuries

Core exercises improve your balance and stability, they train the muscles of your pelvis, lower back, hips and abdomen to work in harmony. This leads to better balance and stability, whether on the playing field or in life’s daily activities.

In fact, most sports and other daily physical activities depend on stable core muscles.

Any exercise that involves using your abdominal and back muscles in coordination qualifies as a core exercise. And many such movements do not require you to acquire or maintain a gym membership.

Classic core exercises include planks and glute bridges, both of which can be performed in the comfort and privacy of your home.

• Ray Ferguson is a certified personal trainer at Club One Fitness.

His motto is: “If it does not challenge the body, it does not change the body.”

He is also certified as a strength and conditioning specialist, in Tabata training, Ashtanga Vinyasa Yoga and in TRX training.