Core is the term that refers to a part of something that is fundamental and indispensable. It has more than one translation into Portuguese, depending on the context and the way in which it is used, a noun or an adjective. Despite the multiple translations, none seems to adapt so well in Portuguese to what is intended when core is applied to the human body in the context of physical activity. This is certainly why core and core muscles became common to indicate in Portuguese, respectively: The central area of the body, where the center of gravity is located when we are standing; The muscles that play a fundamental and indispensable role in maintaining stability, body balance and movement in general, support of the trunk and protection the abdominal and pelvic organs. The core muscles The core includes the abdominal and pelvic cavities and is limited: In front and side by the abdominal and hip muscles; Behind by the lumbar and gluteal muscles; Above by the diaphragm; Underneath by the pelvic muscles; There are about 30 core muscles, almost all in pairs , one on the right side and one on the left side of the body. They include, for example, rectus abdominis, obliques, transverse abdominis, pelvic floor muscles and diaphragm. Core muscle work together to provide stability to the spine and pelvis during both static and dynamic activities , which is a critical factor in optimizing athletic performance and preventing injuries. Core training Almost all training routines include core strengthening exercises because a strong core is essential for all people, children and adults, healthy or not, athletes or not. A strong core allows to safely perform daily activities and more demanding movements. For example, when lifting and carrying weights, a strong core helps keep the spine aligned and distributes the load correctly, reducing the risk of injury. In people undergoing stroke rehabilitation, core strengthening is known to increase functionality, balance and mobility, resulting in pronounced improvements in pelvic control and lumbopelvic flexibility. In athletes, it is essential to correctly execute specific techniques for each sport. From football or tennis, in which it is essential to be able to execute quick and precise movements, such as changes of direction or jumps, to judo in which it is essential for static balance, to cycling or swimming in which it improves general performance and reduces fatigue, or to modalities that promote body awareness, a strong core is always important. Also in athletes, core strengthening assessment and training aims to reduce the likelihood of lower limb injuries, which are known to be directly related to core instability. Core strengthening exercises aim to maintain balance and stability and a simultaneous work of the core muscles. Examples of these exercises are, for example, the traditional plank, in which you maintain a static posture similar to the starting position of a push-up, and the side plank, which specifically targets the oblique muscles. These exercises, especially when they are combined with multiplanar movements of the lower and upper limbs, require the activation of intrinsic core muscles such as the transverse and lumbar multifidus, which play a vital role in ensuring spinal stability. Examples include exercises such as bird-dog, in which, from a quadruped position that is maintained, the opposite limbs are simultaneously extended and flexed (right leg with left arm, for example) and which is known to improve coordination and stability. Other examples of core-strengthening exercises include sit-ups and/or Russian twists. And there's much more. Just start. Author: Hugo Vieira Pereira Meet the Sports Medicine clinical team at the Hospital da Luz network. Source Aboelwafa H. Effect of core muscles strengthening workouts in improving the static balance of judo players. Sports Sci Health 2022;23:5-9. De Blaiser C, Roosen P, Willems T, et al. Is core stability a risk factor for lower extremity injuries in an athletic population? A systematic review. Phys Ther Sport 2018;30:48-56. Haruyama K, Kawakami M, Otsuka T. Effect of core stability training on trunk function, standing balance, and mobility in stroke patients. Neurorehabil Neural Repair. 201731:240-9. Huxel Bliven KC, Anderson BE. Core stability training for injury prevention. Sports Health 2013;5:514-22. Kellis E, Ellinoudis A, Intziegianni K, et al. Muscle thickness during core stability exercises in children and adults. J Hum Kinet 2020;71:131-44. The content published in the Health Guide is intended for the general public and is provided for informational and educational purposes only. It does not replace individual medical assessment, diagnosis, or personalized clinical advice from a qualified healthcare professional. The content is produced or reviewed by physicians and other healthcare professionals at Hospital da Luz and is based on the knowledge available at the time of publication or the most recent update, as indicated at the beginning of each item.
