A strong core improves function, reduces fall risk, and provides stability that helps prevent lower back pain. But let’s be honest – crunches aren’t very fun. So, what other options do we have to improve core strength and stability? Here are three creative, engaging, and enjoyable ways to build a strong core.
1. Build a Strong Core with Hula Hooping
Odds are, you played with a hula hoop at least once or twice as a child. Hula hooping is a low-impact aerobic exercise that promotes healthy posture, trains balance and coordination, and promotes healthy joints in the back, hips, knees, and ankles. It can be a great way to reconnect with your inner child while working towards a healthier body. Studies on hooping indicate that it is a great way to lose weight and improve core strength and lumbar stability. Hooping trains the muscles in your lower back to keep the spine stable during activity, which is an essential component of a healthy body. Additionally, it has also been shown to improve mood, and it can be done almost anywhere.
If you want to try hooping, set yourself up for success. Buy a hoop that is your size – don’t get a $5 kids hoop from the grocery store. Many professional hoop companies make hoops for adults, one example being Hoopologie. If you’re looking for a more cost-effective option, Walmart and Target also sell adult hoops.
When starting your hooping journey, remember your form: it should come up to your belly button or higher. Remember that body mechanics are important. Pull your belly button to your spine and gently shift your weight from left to right or forward and back. With a hoop that is the appropriate size, you will be surprised at how easy and fun it is!
2. Paddle Boarding
Another fun way to build a strong core is paddle boarding. This low-impact activity is a full-body workout, targeting not only the upper extremities but the core, glutes, and legs as well! It trains dynamic balance and improves core endurance which is important for reducing low back pain. Aside from the physical benefits, being outside may also improve mood and reduce stress levels.
When looking to buy a paddle board, a wide board 10-12 ft long is most common for beginners. You have the option of inflatable or solid, with solid boards being more stable and inflatable boards being easier to transport. Paddleboarding can be an engaging way to get outside while improving whole-body strength.
3. Indoor Climbing
Indoor climbing is another great option for improving core strength and trunk mobility. A recent study looked at the effects of indoor climbing on sedentary adults, and found that climbing twice a week for eight weeks significantly improved overall body strength and grip strength which is important for many aspects of life. Climbing was found to reduce low back pain and is a socially engaging activity that improves mood.
You can normally find a strong and friendly community at climbing gyms, and climbers are always happy to help new climbers learn. Many gyms also offer free intro classes with new memberships. At most indoor climbing gyms, it is easy to begin with rental gear and a day pass. Look for routes graded 5.6 and below as a beginner.
Final Thoughts
Overall, a strong core will improve quality of life, and being active will reduce the risk of many chronic diseases. In this busy world, it can be difficult to find time to exercise, but finding a way to stay active that is enjoyable makes it easier to participate and find the time to make positive changes in your life.
Sources:
Kiatkulanusorn, Sirirat & Luangpon, Nongnuch & Bhornluck, Paepetch & Sobhon, Prasert. (2020). Effects of Hula Hooping Exercise on Lumbar Stability Level and Transversus Abdominis Function in Asymptomatic Individuals with Poor Lumbar Stability. Journal of Exercise Physiology Online. 23. 1-14.
Muehlbauer, T., Stuerchler, M., & Granacher, U. (2012). Effects of climbing on core strength and mobility in adults. International Journal of Sports Medicine, 33(06), 445–451. https://doi.org/10.1055/s-0031-1301312
Schram, B. (2017). The Long-Term Effects of Stand-up Paddle Boarding: A Case study. International Journal of Sports and Exercise Medicine, 3(4). https://doi.org/10.23937/2469-5718/1510065
Reigniting Life: Firefighter Scott Archer’s Inspiring Story of Recovery
December 6, 2016 was a day like any other for firefighter Scott Archer. He had no idea that this routine day would change his life forever. After suffering a life-threatening aneurysm, Scott faced years of recovery, only to have his progress stall. With the help of FYZICAL Westminster’s expert team, Scott regained his strength, mobility, and confidence. Read more about his inspiring story and how our personalized care can make a difference.