You hear the word “core” thrown around a lot at the gym, so you know it’s important.

But when you stop to think about it, you still might wonder, what exactly is my core? Why is it so important to train my core muscles? And what exercises can I do to strengthen them?

This blog has some answers. Read on to learn all about the value of core stability and how to stabilize your core at AFAC’s gym in Thornton, Colorado.

What Is the Core?

A simple (if not unsettling) way to visualize the core is to imagine a doll with its arms, legs, and head removed. The core is almost everything that’s left!

More specifically, the core includes any muscles that act on the spine, pelvic girdle, hip joints, and abdomen.

What Is Core Stability?

When your core is stable, it means your core muscles can make your body rigid enough to prevent your spine from moving in a way that could cause an injury.

In order to make your core stable, you need to contract your core muscles. You can do this consciously – for example, during strength training – or unconsciously while completing everyday tasks. Some examples of times when you’ll brace your core include:

• During a heavy squat at the gym
• Standing up from a chair
• Tying your shoe
• Balancing on one foot
• Doing heavy carries at the gym
• Getting up from the floor
• Picking up your lawnmower
• During any type of abdominal exercises at the gym
• Pushing a car to the side of the road
• Pushing a sled at the gym

At the end of the day, some amount of core stability is required for every movement you do, even if you’re not aware of it.

Why Is Core Stability Important?

Improving your core stability is a key element to preventing lower back pain. Ensuring core stability can also prevent injury and pain in other areas of your body that are compensating for a weak core. For example, if you don’t have stability in your midsection, you might rely more heavily on your hip muscles. This can contribute to tight hips, which will limit your range of motion and mobility.

Aside from preventing pain and injury, having a stable core can boost your performance at the gym and in your daily life. The better you’re able to activate and control your core, the better you’ll do anything that involves movement.

Developing core stability is essential for everyday health and wellbeing since a strong core protects the spine, prevents back pain, and improves balance and posture.

Core stability is especially vital for gym members. Why? If your core can’t support a particular exercise, then your arms and legs won’t be able to produce the necessary speed or force, either. That’s why you’ll hear personal trainers say that every exercise is a core exercise!

What Causes a Lack of Core Stability?

Often, an unstable core comes from a lack of varied movement.

For most people – especially those who don’t exercise regularly – the majority of their lives is spent sitting, whether it’s at a desk, in the car, at the dinner table, or on the couch.

Not only are most people sitting, but they have a nice comfy backrest to support their core so that it doesn’t have to work and can relax. After years of doing this, the core becomes weak. Plus, people lose touch with how to engage their core muscles when they need to.

What Are the Best Core Stability Exercises at the Gym?

You can build up core stability through a variety of exercises at the gym. Making your core strong and stable usually comes with a combination of:

• Isometric and floor exercises like planks and floor bridges
• Strength training exercises that target the core like crunches, vertical knee raises, and side bends
• Strength training exercises that integrate the core but are not necessarily core-focused like pushups, bent-over rows, kettlebell swings, deadlifts, and one-sided carries

Here are some of the best core stability workouts that you can try at AFAC gym!

Side Plank

The side plank is a core stability exercise that challenges your balance and the muscles on the side of your trunk (your obliques) to keep your body off the ground.

1. Lie on the right side of your body with your elbow resting on the floor in line with your right shoulder.
2. Both of your legs should be extended out to the left side with your feet stacked.
3. Place your left hand on your left hip.
4. Engage your core, press through your right elbow and feet, and lift your hips and knees off the floor.
5. Maintain a straight line from your head to your heels as you gaze forward.
6. Hold for 30-60 seconds.
7. Switch sides and repeat on the other side.

Bird Dog

The bird dog strengthens the back, glute, and scapular muscles while testing your trunk’s anti-rotation capacity. During this exercise, you want to keep your back as straight as possible while your limbs are moving. You can work on one side and then switch, or alternate sides.

1. Start on your hands and knees in a tabletop position on the floor.
2. Your hands should be directly under your shoulders.
3. Your knees should be bent and stacked directly under your hips.
4. Your feet should be hip width apart.
5. Engage your core and lift your left arm and right leg off the floor. Raise them until they’re both parallel with the ground, forming a straight line from your fingertips to your heel.
6. Pause, then slowly lower your left arm and right leg to the floor.
7. Alternate to repeat the exercise with your right arm and left leg.
8. Repeat for the desired number of reps on both sides.

Supine Toe Taps

1. Lie on your back and place your arms by your sides.
2. Lift your feet off the floor and bend your knees so that they’re at 90 degrees.
3. Your knees should be directly above your hips.
4. On a two-count, hinge at the hip to lower your right foot to touch the floor.
5. On a two-count, hinge at the hip to elevate your right foot again while keeping your right knee at 90 degrees.
6. Perform the same movement with the left leg.
7. Continue to alternate tapping the right and left foot on the floor for 10 reps with each leg.

Stability Ball Deadbug

1. Lie on your back and lift your knees to 90 degrees.
2. Place a stability ball between your knees and hands with your arms extended straight above your shoulders.
3. While holding the stability ball with your left hand and right knee, extend your right arm behind your head and your left leg out in front of you.
4. Return your right arm and left knee back to holding the stability ball.
5. Switch sides by holding the stability ball with your right hand and left knee, and extend your left arm behind your head and your right leg out in front of you.
6. Keep your back as straight as possible while your limbs are moving.
7. Keep alternating legs and arms for 30 seconds or as long as you wish to do the exercise.

Conquer Core Stability at AFAC Gym

At Adventure Fitness Athletic Club, we understand how critical core stability is to every workout you perform at our gym. That’s why our experienced team of personal trainers is here to assist you with choosing the right core exercises for your ability level and fitness goals.

As the best gym in Thornton, Colorado, AFAC’s huge selection of strength training and cardio equipment will help you to achieve the core stability you need at the gym and in daily life. Our full schedule of group classes also offers comprehensive instructions on every core stability exercise possible. These are some of the many ways that AFAC gym is committed to supporting the health and wellbeing of our members and ensuring they see the results they’re working toward.

If you’re not a member of AFAC gym but would like more information, please stop by and speak to our team. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.