What Are the Signs That Your Core Muscles Are Weak?
When you hear anyone refer to your core, you no doubt think of your abs — or at least some other guy’s enviable six-pack. While the abdominal muscles are a vital component to your core, and the ones that get the most play, other muscles make up this area of the body, as well. Those of your lower back, glutes and even hips play a role in core strength. Any weakness in these muscles can bring about a number of signs and symptoms.
Poor posture is often an indication of a weak core. The muscles that make up your abdomen and lower back help to stabilize your pelvis and spine, keeping your upper back and shoulders in a neutral position. If these muscles lack strength, especially when it comes to the erector spinae, a group of muscles that run along your spine, you’re far more apt to slouch.
Lower Back Pain
Lower back pain is another good indicator of weakness in your core muscles. When your core isn’t as strong or balanced as it should be, the curvature of your lumbar spine can change. Even the slightest difference can place undue pressure on the vertebrae, discs or articulate facets that make up your spine, as well as the muscles, tendons and ligaments that surround it, making you much more prone to injury.
Overall weakness is also a sign that your core muscles are weak. This weakness, however, doesn’t need to manifest from the core itself. Instead, weakness in your arms and legs can indicate a poorly conditioned core. The muscles of your core stabilize your spine and pelvis, which you already know. But it’s this stability that helps transfer the strength needed to rapidly contract the muscles for more powerful movements. Throwing a ball, landing a punch or taking a forceful stride all originate — at least to some degree — from your core muscles. If this area isn't in condition, there isn't as much strength behind your movements.
Another potential sign of weak core muscles is the inability to hollow your stomach. Take a natural breath, and, as you exhale, pull your bellybutton in toward your spine. Hold for a count of 10, then release. If you were unable to sustain the hold for the entire count, this is a good indication of a weak core.
Sheena Temple has been a certified personal trainer for over four years and is the owner of High Desert Fitness. It's her vision to provide a comfortable environment for clients to train and improve their overall health and wellness.