A strong core - hype, vanity or necessity?
Unsurprising, my last 2 decades have been marked by doctor visits, X-rays, and osteopath treatment for weak ankles, lower back and hip pain (the list goes on!). Sadly, as running is no longer an option for me my fitness repertoire revolves around low impact activities - mainly swimming, cycling and Pilates.
Thankfully, as I have had to pay more attention to core strength, mobility and flexibility due to my many injuries - and an ageing body - knowledge and the range of exercises promoting the importance of core strength have significantly increased over this time.
As core strength has become a key focus of training in most sports, there is now an increased awareness of its importance in our everyday lives.
We unconsciously mobilise our core when we perform the simplest, mundane of physical tasks - from getting out of bed, walking down the stairs to gardening and carrying our shopping. Activity with poor core stability can result in pain - particularly lower back, poor posture and even fatigue.
But what is the ‘core’?
The core is the area between your lower ribs and the top of your thighs. It not only includes the more obvious muscle groups, such as our hamstrings, quads and abs, but also a complex network of deep layers of muscles such as our transverse abdominis, hip flexors, back muscles and glutes.
These core muscles completely surround and support our spine and pelvis, connecting our upper body and lower body, to help keep our bodies balanced and more stable. Joseph Pilates, founding father of Pilates, and a pioneer of core strength, recognised their importance and called these core muscles the body’s ‘powerhouse’.
Core muscles
In working our ‘powerhouse’, the focus of core strength has now moved beyond ‘just ab work’ and being ‘ripped’. Rather, core exercises encompass all the muscles in the pelvis, lower back, hips and abdomen to help them work in harmony and ensure all core postural muscles remain flexible, co-ordinated and strong.
The role of Pilates in core strength
The original purpose of Pilates (or ‘Contrology’ as Joseph Pilates called it) was the integration of mind and body. Today, the modern practice of Pilates is primarily focused on the physical benefits of flexibility, balance and core strength.
Unlike aerobics or HITT programmes, Pilates demands intense concentration and focus on posture and alignment of the spine, core muscles and breathing. It is not so much on what you do, but rather how you do it. Pilates is about working smarter, not harder. You need precision and a mind-body connection as you work to strengthen those deep core muscles.
There are few sports today that do not, to some extent, incorporate Pilates or core strengthening exercises. We also need to ensure we bring this same focus into our everyday lives.
Our increasing awareness and understanding of the benefits of a strong core has now transcended fashion and vanity; Pilates continues to grow in popularity and the goal is more than working just the abs for a ‘6-pack’ to show off on the beach. We can now appreciate how vital core strength is to staying healthy and fit. And, by making time to fit in a core exercise programme - such as Pilates - three or more times a week, we can improve our quality of life.