What is a weak core?

Do you have a weak core? Or a better question would be, does your lower back cause pain every time you do a daily chore? This is a sign of weakness.

Core muscles include much more than the famous six pack abs. Arnav Sarkar tells us what a weak core is and how it shares a dynamic relationship with the muscles around our abdomen (front, back and sides): "The core muscles involve not just the muscles in front of the body commonly known as 'the 6 pack', they also involve the muscles of the lower back, and the oblique. If these muscles are weak, then it is known as a weak core."

What are the signs of a weak core?

Poor posture - Good posture is a combination of your lower back muscle and stomach. Muscle weakness leads to slouching, which is common with most people.

Low back pain - Weak core shifts the positioning of your pelvis, this changes the curvature of your lower back adding pressure to your spine and the disks. This might sound familiar to those who have already experienced lower back pain.

Why is it important to build your core muscles?

Arnav explains the importance of core muscles, "The core muscles are very important to maintain a proper posture, avoid lower back pain, and be able to play sports and/or do daily activities with no risks of injury.

If you have a well developed core, then you will perform much better with your workouts and move much better. You should also know that just because someone's 6 pack is visible, it does not mean that they have a strong core, since a visible 6 pack is more a sign of low body fat rather than necessarily a strong core."

How often should one work on their core muscles?

Arnav sets down some practical guidelines, "Your core muscles need to be worked on everyday. No, that does not mean doing the direct core exercises in the gym everyday, rather you work your core everyday outside the gym. You will do that by making sure that you have an erect posture when you walk and sit down."

Arnav's tips for strengthening a weak core:

-"In fact one of the common reasons for a weak core is the hunched over posture we tend to sit in for hours in front the computer.

-Make sure that you try to stay as tall as possible and don't let the stomach stick out when you stand.

-Besides that, in the gym you will do well to train the core muscles directly anywhere between 1-3 times a week and give them a chance to rest and grow stronger."

Health benefits of strengthening your core

Good posture - You will look and feel better. Plus you will not feel the strain of sitting at your office desk for long hours.

Stronger back - Chances of you suffering from slip disk or lower back pain will be cut short. A strong core will align the bones and muscles of your back.

Improves balance - A strong core improves the stability of the body, reduces your chance of falling down.

Daily chores - Lifting, shifting and carrying goods even sitting and standing will not seem like a task. You will automatically stop saying aaaah and ouch every time to have to bend or stand up.

How does a weak core affect your lower body

A weak core results in misalignment of your pelvis, besides the knee and joints start to lose their stability. This weakness only leads to higher chances of falling. Runners too are prone to weakness due to lack of lateral movement. 

Times of India

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