Beyond Abs: How a Strong Core Shields You from Injury
When it comes to injury prevention, many focus on strengthening their legs, arms, or cardiovascular endurance. However, one area often overlooked is the core — the muscles in your abdomen, lower back, hips, and pelvis. A strong core is not just about having that flat stomach and abs of steel; it’s the foundation of your body’s stability, balance, and overall function; like a blanket wrapping your torso, forming a shielding bubble, and protecting your every move.
Injury Prevention
The core is involved in nearly every movement your body makes, whether you’re lifting weights, running, swimming, or simply walking. It acts as the central link between your upper and lower body, providing support and transferring force during activity. When your core is weak, your body is forced to compensate, often leading to poor posture, improper movement patterns, and unnecessary strain on other muscles and joints.
A weak core can cause your spine to become misaligned, which can lead to discomfort, pain, and even long-term injuries. For example, improper posture during lifting or running can strain your lower back, increasing the risk of disc injuries, muscle strains, and joint pain.
When the core isn’t doing its job to stabilise your body, other muscles — such as those in your lower back, hips, and legs — are forced to take on more work. This can lead to muscle imbalances, overuse injuries, and a higher likelihood of sprains and strains — nothing to look forward to.
A strong core is essential for maintaining balance in even just the most basic movements. Weak core muscles can cause instability, which can increase the likelihood of falls, twists, and other accidents — no heroic stories there.
Strengthening Your Core
The good news is that building core strength doesn’t require shiny equipment or endless hours at the gym. There are plenty of simple yet effective exercises that target the muscles of the abdomen, back, and pelvis.
Some of my go-to’s include:
- Planks (and variations like side planks)
- Dead bugs (I realise some googling might be necessary)
- Glute bridges
- Bird-dogs
- Russian twists
- Leg raises
Incorporating these exercises into your routine 3–4 times a week can significantly improve your core strength and help protect you from any embarrassing mishaps. It’s also essential to focus on proper form to ensure that the exercises are actually targeting your abdomen and not making other muscles pick up the slack again.
Engaging your core is also a life saver whilst you are stationary. Whether you’re driving or sat at your desk, slightly engaging your core will take the pressure off your back and help improve your posture. Just think: CORE CORE CORE.
The Performance Boost
Core strength doesn’t just help you avoid injury — it also enhances your performance. A strong core improves posture, balance, and coordination, all of which contribute to better overall performance. Whether you’re lifting heavier weights, running faster, improving your flexibility, or just trying to get through the day; having a strong, stable core is the key to keeping you capable.
