The core is a very important muscle part for you to practice Yoga or play sports. Having a strong core is not only aesthetically beneficial, but it also helps you maintain a strong back, improve posture, and avoid injury. In this article we will learn more about What is core muscle?, the benefits of the core and some yoga exercises strengthen it.
What is core?
The core is a group of muscles located deep inside the abdominal muscles and runs along the spine, connecting the upper body to the lower body. Core muscles play an important role in maintaining stability, balance and performance of the body during movement. If your core is weak, you will be more susceptible to injury, fatigue, and difficulty developing running speed and distance.
Core muscles include the following main components:
- Anterior oblique (rectus abdominis) muscle: Located at the front, also known as the "six pack".
- Internal and external muscles of the lateral edge (internal and external obliques): Located on the sides, helping to create a curved shape for the body.
- Transversus abdominis (transverse abdominis): is the deepest abdominal muscle, hugging the midsection of the body in a horizontal direction.
- Back muscles (Erector spinae): These are chain-like muscles that sit close to the spine.
- Multifidus muscle: is a deep muscle that runs along the spine.
- Lumbar quadratus muscle (quadratus lumborum): is a deep muscle located in the lower back, above the hips.
- Diaphragm (diaphragm): is the respiratory muscle located above, like a roof over the core muscle
- Pelvic floor muscles: forms the base or floor of the core.
Classification of core muscles
Core muscles are divided into two groups based on fixed and movable muscle function
- Fixed muscle group: Includes transverse abdominal muscles, multibranch muscles, pelvic floor muscles and possibly diaphragm. It mainly helps maintain pressure in the abdomen and keep you stable and strong.
- Muscle group "moving": Includes back muscle groups, rectus abdominis, oblique abdominal muscles and lumbar squamous muscles. They help you sit up, bend over, turn around, side bend, lean back and more.
Why are core muscles important?
Core muscles keep your body upright
- Stabilize the spine: Core muscles are responsible for keeping the spine in the correct position and stability. Having a strong core reduces the risk of spinal injury while also protecting surrounding muscles and soft tissues.
- Support for advocacy activities: Core muscles provide a stable foundation for the body's motor activities. When the core is strong, the movements of the limbs and other muscle groups are performed more efficiently and vigorously.
- Improved balance: Core muscles play an important role in maintaining balance in the body. When the core muscles are weak, the body's ability to balance and stabilize decreases, leading to an increased risk of falls and injury.
- Lift support: In activities such as lifting weights or lifting heavy objects, strong core muscles are important for transferring force from the legs to the arms and helping to maintain correct body posture to avoid injury and damage. backache.
- Increase athletic performance: A strong core is an important factor in improving athletic performance. Having a strong core improves your body's strength, flexibility, and range of motion, and reduces your risk of injury.
Some yoga movements help strengthen core muscles
1. Plank Yoga Pose
- Starting from table pose, knees are shoulder width apart.
- Breathe in Plank pose, head - back - butt parallel to the mat.
- If you can't fast on your arm, you can bend down your forearm to get quick.
2. Bridge Pose Yoga
- Lie close to the ground, bend your knees, feet shoulder width apart.
- Inhale to squeeze the buttocks, push the hips up, exhale down, repeat 5-10 times.
3. Superman Pose Yoga
- Lie close to the ground, stretch your arms. Inhale, squeeze your butt, lift your arms and legs high.
- Exhale and lower, repeat 5 times, last hold for 5 seconds.
4. Chair Yoga Pose (Chair Pose)
- Stand straight, feet shoulder width apart.
- Raise your arms parallel to your head, palms facing each other, parallel to your head.
- Bend your knees, push your hips and butt back, lean forward about 45 degrees, and pull your stomach in to keep your back straight.
5. Boat pose
- Sit up straight, knees bent.
- Lift and straighten your arms and legs.
- Inhale and lower your body to 30 degrees.
- Repeat 3 times, last time hold for 5s.
Nguyen hopes that the above sharing will be effective and useful for the process of understanding "what is the core?" your body, helping you strengthen your core.
Besides, there are also many articles on health and yoga at Nguyen's blog, especially Youtube channel Nguyen has many other useful exercises and movements, please follow and look forward to Nguyen!
References
All About Your Core: What It Is, What It Does, and How to Use It
What Is Core Yoga?
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