What Are Core Muscles?
Your core muscles are those muscles found in the obliques, abdominals, lower back, and the glutes areas. These 4 areas of the body are the ones that usually frame the posture of a person. Therefore, a good posture reflects the good condition of these muscle areas.
Many people don’t know is that core muscles are actually the “core” or central part for all the strength needed to carry out different physical activities. This means if an individual’s core muscles are physically fit, they will maintain the equilibrium of the body and will stabilize the system every time the person is working out or moving around.
Strengthening Core Muscles
The main responsibility of the core muscles is to provide more power to the body to enable it to cope with the dynamic challenges of any physical activity the person encounters. For this reason, many health and fitness experts have realized it is relatively more important to strengthen the core muscles than the other muscles in the body. Through a series of experiments and research, they have found having a stronger core can reduce your risk of many posture-related health problems.
For instance, well-conditioned core muscles can project good posture. It can also improve the endurance of the back, all the way through the day. Because the muscles included in the group of core muscles are actually the ones that initiate the proper stabilization of the whole upper and lower torso.
So, for those who want to know and understand why it’s important to stern than the core muscles, here is a list of some of the advantages:
1. Strengthening core muscles will improve posture, and prevent the low back pain of muscular origin. This means as you work stretching exercises into your routine, taking a particular focus on the muscles of the upper and front part of the trunk, including the abdominal and trunk muscles. By doing this, you will be strengthening the muscles of the back which extend to the spine.
2. It will help tone the muscles, thereby, avoiding further back injury exercising your core muscles will strengthen and tone your lower back muscles and buttocks, while stretching the hip flexors and the muscles on the front of the thighs. When you get to this state, it will help prevent you from getting a serious lower back injury.
3. Improves physical performance exercising the core muscles, with slow, static stretching, is effective in relieving stiffness and enhancing flexibility. Once the flexibility has been improved, it stands to reason he will be able to perform his physical activities much more easily.
4. They do not cause sore aching muscles static stretching for core muscles is best for the muscles and connective tissues. Because it employs slow stretches only, it will not cause any soreness, as the quick, bouncing exercises relying on jerky muscle contractions do.
5. Lengthen muscles and avoid unbalanced footing as you get older core muscle exercises will lengthen the muscles that have constricted as a result of pain. It also prevents pain from vigorous exercise, if they are included at the end of each workout. Health and fitness experts highly recommend starting a core work out immediately and repeating the routine at least twice a week. This can be done after the workout or even during the activity, for about 10 – 20 minutes only.
Indeed, core muscles are vitally important in determining good posture. Strengthening them can absolutely eliminate those annoying back pains.
Preventing Muscle Cramps
Muscle cramps are something just about everyone will experience at some time. A muscle cramp is the involuntary tightening of a muscle, which you can usually control. They most often occur in the legs and abdomen. These cramps can put a real damper on your workout, so its best to practice healthy habits, which can help prevent muscles from cramping while you exercise.
One way to help prevent a muscle cramp is to warm up your muscles before you start your workout session. Use the mat area of the gym (or mat at home) to stretch your muscles by doing some light lifting to prepare for a more intense workout. By giving your muscles a warm up, they will expand and contract better during exercise, preventing you from getting cramps.
If you are really out of shape, you will need to warm up on a larger scale. Just remember to start off slowly, and work your way up to harder and more intense exercises. If you are an athlete just returning to your sport after the off-season or an injury, you will be more prone to muscle cramps, like those just getting started. By building on the intensity of your workouts, you will build muscle mass more quickly as well, so don’t overdo it from the start, and be sure to take enough time to rest between workouts.
It’s also very important to keep your muscles, and the rest of your body, hydrated. Be sure to drink lots of water before, during, and after your weight training or any other workout. You should supply your body with water before you feel thirsty, so drink at regular intervals.
If you are out in the sun or doing anything that is making you sweat, avoid water poisoning. This is where those ‘sports juices’ can come in very handy. By drinking sports juices, you help to replenish all the nutrients your body is losing. If you lose too many of these nutrients, you may experience muscle spasms and cramps.
If by some chance you do get a muscle cramp, don’t fret. This is normal and will most likely go away in just a few minutes, although, you may be sore a bit longer. If you get a muscle cramp, stop what you’re doing, and gently stretch and massage the muscle until it is no longer cramped. If you can, apply heat, which will also help relax the muscle, and if you are sore, cold compresses will help your muscles heal.
If you continue to experience cramps regularly, or it takes a long time to get rid of them, see your doctor make sure there is not a serious medical condition present.