The body’s core is arguably a combination of the most important soft tissue structures within the body, but is so often overlooked as being just the abdominals and frontal trunk muscles. This, however, is not the case. Although the abdominal muscles make up part of the core, there is a lot more to it than ‘abs’.

The core’s main function is to stabilise the spine – the spinal column being another very important structure within the body – giving us the ability to move via the hundreds of nerves which stem from the brain, down the spinal column and into the active muscles. Therefore, the core is also made up of back muscles, pelvic muscles and deeper stabilising muscles within the trunk. Developing good core stability will help in many other ways including some of the following.

Prevents back pain & dysfunction
Back pain can often stem from having poor core strength and stability, especially if back pain comes about due to a sudden movement or lifting something up. This can often be due to the core’s lack of ability to fire correctly and brace the different muscles efficiently to control the weight of an object or of the body. Working on the motor control of the core can improve one’s ability to brace effectively, reducing the chances of chronically injuring the lower back. Mobilising and strengthening the various muscles of the core will also reduce any back pain due to some muscles compensating for weaker or inflexible areas.

Improves posture & enhances balance
The core helps to keep an upright posture when still and whilst moving – an effective core will use the smaller postural muscles that keep the body in alignment. When these muscles don’t have the endurance to hold the body up right, poor posture will take over and there is a higher likeliness of falling. Working on endurance exercises such as modified planks will increase the endurance of these smaller muscle groups, leading to more balance especially when playing sports and moving in different directions.

Improves functional movements
Functional movements are classed as movements that are regularly performed in daily life, such as a squat or a lunge when picking up something. These movements are often compound movements, involving the use of different muscle groups, usually always involving the core. Developing and keeping the core mobile and stable will help prevent injury during these movements, also making the movements more competent particularly while playing sport or having to move fast.

How to develop your core stability
There are five different components of core stability – strength, endurance, mobility, motor control and function. All of these components should be addressed in a good core stability program, beginning with motor control, function and mobility, and therefore building strength and endurance on a good base! Getting the basics from a trainer or coach is advised, as performing exercises with the wrong technique can lead to further injury and weakening of the core.