Core exercises should play a key part in everyone’s exercise routine, especially runners as the core holds the back straight, the pelvis still and ensures good, healthy posture. A strong mid-section will help you maintain strong form and posture, boost your endurance levels and help you avoid injury and muscle imbalances.
So, what is your core?
- Your core refers to those deep muscle layers which lie close to your spine. They provide structural support for your entire body and are responsible for your balance, posture, mobility and co-ordination.
- Your core is divided into two groups: the major and minor core muscles. The major muscles are located on the trunk (mid-section of your body), and include the belly, pelvic floor, the mid and lower back areas. Your minor core muscles assist the major muscles when engaging in activities or movements which require added stability.
- Your core acts as the foundation for your body movements: it enables mobility in both the upper and lower limbs, stabilisation of your ribcage, spine and pelvis.
What happens when you have a weak core?
Our modern lifestyles mean that we often spend large amounts of time sitting in sedentary positions, causing certain core muscles to become inactive. This can mean losing the ability to actively engage our core whilst carrying out everyday movements such as bending and lifting.
As a result, other muscles ‘take over’ which can lead to muscle imbalances (one muscle becomes stronger than its opposing muscle), and sometimes this can lead to an injury, for example, poor posture.
When carrying out everyday movements such as bending, lifting, sitting down, rotating, running or even walking, your core muscles are activated and work to stabilise your back, whilst your major muscles in your lower body, (the glutes and quads), work hard to stabilise your pelvis in a healthy position.
Heathy posture and healthy training sessions all rely on strong core stability, so you should try to include some core stability training in your gym workouts.
Increase your core value
Incorporating some core training in your workouts can help improve your posture, rebalance your muscles and increase your overall core strength and stability level. Additionally, core exercise isn’t all about six-pack abs, it can offer full-body workouts which will improve your overall cardio fitness levels.
Maintaining good form is vital to getting the best and healthiest results, so try and keep focused on maintaining good spinal and hip alignment as you exercise.
A wide variety of classes at David Lloyd Clubs will help to strengthen your core through different exercises.
PILATES – 55 Minute Duration
SYNRGY 360-Core – 30 Minute Duration
BARRE CONDITIONING – 55 Minute Duration
ABS BLAST – 30 Minute Duration
CORE STABILITY -45 Minute Duration
*BALLET FUSION – 55 Minute Duration: available at selected clubs, check your local club timetable.
Find your local David Lloyd Club here, and book your core strengthening class now.