The Importance of Core Strength
Core strength refers to the muscles of your abdomen, lower back and pelvis. Having good core strength provides stability and support for your spine. It helps with balance and posture and can contribute to overall physical performance and injury prevention.
The importance of core strength in children
In children, core strength is the foundation to be able to maintain an upright posture whilst standing or sitting without support. If a child has poor core strength, they will struggle with gross motor skills (such as participating in sports), fine motor skills (such as handwriting), stability and balance, which will affect their ability to coordinate refined movements.
The importance of core strength in adults
In adults, core strength is important as it supports nearly every movement and activity in daily life. Whether you are sitting at a desk, lifting groceries, or participating in sports, a strong core provides the foundation for efficient movement and helps prevent strain on other muscles and joints.
Here are some core strength exercises suitable for different age groups:
Children (5 and under)
Animal crawls
encourage your child to mimic different animal movements such as bear crawls, crab walks or frog jumps. Complete 3 times a week.
Drawing or playing on stomach
When children lay on their stomach their core muscles engage.
Children (6-12 years old)
Planks
Start with short intervals and gradually increase duration as they gain strength. Work towards holding for 30 seconds, complete 3 times a week.
Superman
Lie on stomach, lift arms and legs simultaneously, engaging the back and core muscles. Hold for 20 seconds, complete 3 times a week.
Teens (13-19 years old)
Mountain climbers
This exercise engages the core whilst also improving cardiovascular fitness. Start in a plank position and bring one knee high up to your chest then straighten back about, repeat on other leg. Aim for 10 on each leg and gradually increase, complete 3 times a week.
Pike leg raises
Lie flat on back, lift legs towards the ceiling while keeping them straight, then slowly lower back down. Aim for 10 and gradually increase, completing 3 times a week.
Adults (20-59 years old)
Plank variations
Side plank, forearm plank, and high plank.
Work towards holding for 30 seconds and gradually increase, complete 3 times a week.
Dead bug
Lie on back, arms and legs raised, lower opposite arm and leg towards the ground while keeping core engaged. Aim for 10 and gradually increase, completing 3 times a week.
Seniors (60+ years old)
Seated leg lifts
Sit on a chair, extend one leg out straight, then lift and lower it while keeping the core engaged. Aim for 10 and gradually increase, completing 3 times a week.
Seated torso twists
Sit on a chair with back straight, twist torso to one side, hold briefly, then twist to the other side. Aim for 10 and gradually increase, complete 3 times a week.
“A strong core is the key to unlocking your body’s full potential and living life to the fullest. By adding core strength into your routine, you will not only receive the physical benefits but also improve your overall well-being and quality of life. ”
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