The benefits of a strong core are relatively clear, a strong core allows the body to function at a higher performance level and therefore exceed it’s potential overtime. However, the core if left untrained can result in a decline in performance. A strong core serves great importance in maintaining a neutral spine and upright posture, for this reason it is highly important to recognise if you have a weak core, as leaving a problem like this to persist could result in further issues and could hault your strength and muscular gains. Let’s go over the 5 Signs That You Need Strengthen Your Core:
1. Poor Plank Hold
Isometric holds are a good indicator to a weak core, becuse the mid section will display activation if the core is being engaged or not. For example, when holding a plank, if the mid section is dropped low and you are unable to keep it up for a prolonged period (minimum 30 seconds) then the core is weak; look out for a dip in the lowerback and an arch in the upperback when holding any plank position, you might not be holding your planks correctly.
2. Poor Balance
One of the main functions of the core is postural control which in turn aids in balance, with a weak core the body’s balance is impaired. A great way to test your balance is by using the Y-balance test which also tests core control and flexibility. It is a great way to test the body’s functional symmetry across multiple planes of motion. If you have poor balance, you should practice unilateral movements more often to help engage and stabalise the core, if you find yourself losing balance, try incorporating isometric core holds with raised legs/arms.
3. Weak Posture
A weak posture is easily noticeable, but the cause is not always so obvious. In some cases you can do all the posture realignment exercises you like, but if your core is not strong you will not see a long term improvement, first improve your core muscles by strengthening their engagement, then work on your posture. You can check out our previous post on 5 POSTURE EXERCISES YOU NEED TO BE DOING.
4. Lower Back Pain
Lower back pain is a big indicator of general weakness in your core muscles, if you are noticing excessive curvature in your lower back, then you could have a lack of core engagement and as a result, your lower back is giving in. Leaving this to persist can place pressure on the vertebrae, discs and articulate facets that combine your spine, strengthen your core muscles including your lower back (which is also part of your core) and you will reduce the liklihood of injury.
5. Weak Squat
Sounds simple but incredibly important to consider, if when you squat your back arches inwards at the bottom of the movement you could have weak core engagement. Additionally when you are at the top of the movement in for a squat, if you find your back is arched, this could also be a sign of a weak core. To correct this issue, practice overhead squats to strengthen core engagement.
If you found this post insightful, why not check out some of our previous posts on our blog page or if you are interested in becoming a qualified personal trainer check out our main page for course information.
Written by Daniyal Siddiqui.