Not only can a weak core make you more injury-prone, but it can also lead to muscle imbalances throughout your body. Here are five signs that you have a weak core and what you can do about it.
1. You’re unable to hold a plank for 30 seconds
If you find that you’re unable to hold a plank for longer than 30 seconds then this is a sign that you have a weak core. Although planking is one of the best exercises to strengthen your core, it’s not the only one. You should also incorporate other core strengthening exercises such as side planks or bridge lifts into your routine.
2. Your posture is bad
If you find that your spine isn’t in proper alignment or if you feel like your shoulders slouch forward when sitting then this could be an indication that your core is weak. To fix poor posture, try incorporating some back extension exercises into your workout routine to help strengthen your back and improve your posture.
3. You get lower back pain often
Back pain is often caused by improper lifting techniques, but if correct lifting techniques aren’t helping then this could be an indication that you have a weak core which will cause the muscles in your lower back to hurt.
4. Hip pain
Many people with hip pain have a weak core, which causes problems with movement at the hip joint. A weak core may also cause changes in gait and increase tension in the muscles of the hip and thigh, causing discomfort during exercise or sport.
5. You have difficulty with everyday activities
This includes getting out of bed, picking up groceries, or even putting on socks. These tasks involve transferring weight between your upper and lower body while maintaining balance, which is what your core is designed to do when it’s functioning effectively.
Ways To Build Up The Strength In Your Core
Even if your core is weak, you have a number of options for strengthening it.
- Do some body-weight exercises every day. You can do planks, crunches and bridges, for instance.
- Make sure that you’re doing some cardio, too. This will help you burn calories and get the whole body in better shape to support your core.
- Find a core strength class at a gym or workout studio. These classes are often packed with people who are all struggling with the same issue that you are.