While the terms “core stability” and “core strength” are often used interchangeably when talking about the abdominal part of your body, fitness pros know not to confuse the two. While interrelated, there are several key differences between core stability and core strength, and each component plays a distinct and important role in maintaining a healthy and able physical body and injury prevention.
Keep reading as our founder, Melissa Bentivoglio, explains the differences between these two components and shares some ways to improve both core strength and core stability.
What’s the difference between core "stability" and core "strength"?
Core stability and strength are interrelated but should be differentiated. Core strength refers to the ability to hold a position while resisting weight load and or fatigue, while core stability assists in maintaining a properly stabilized spinal position by resisting movement. Core strength also refers to the strength of the major muscles that make up one’s core––the pelvic floor, diaphragm, spinal stabilizers, transverse abdominis, internal and external obliques. Achieving optimal intra-abdominal pressure helps the body withstand spinal weight load associated with everyday life.
Why is core stability important to work on?
Core stability establishes proper posture and places the joints and muscles in optimal place, thus allowing the joints to generate strength and power. Stabilizing the core helps to provide stability through all movements and minimizes the propensity of injury, not just when working out but in everyday life.
What happens if you don't have good core stability? What are some side effects you may experience?
Core stability helps balance and stabilize your frame. The core is also the central connector of the upper and lower body, so when someone has a deficiency in core stability it can create a plethora of negative effects including poor balance, poor mobility, and flexibility, which can lead to discomfort and lower back pain.
Poor core stability puts you at an increased propensity for injury and can make exercising or performing everyday functions painful. If for example, you bend down to pick something up and experience pain, like an electric shock in your lower lumbar then you’re not engaging your core properly and need stronger core stability.
What are some ways to improve core stability and strength?
Most people don’t realize it, but breathwork is actually one of the best ways to improve core stability and strength. Diaphragmatic breathing, or belly breathing, engages the deep core muscles and the pelvic floor and improves lung capacity.
Pilates is another one of the best ways to improve core stability and strength because it supports your body in increasing strength, mobility, and flexibility. Just 15-30 minutes of Pilates focusing on core stability and strength will positively correlate to a greater quality of life and longevity.
Also make sure to do a combination of anterior, posterior, lateral, and rotational core stability exercises, so you’re working all the different muscle groups and areas associated with the core! You can often do this by incorporating gliders (or two small towels) into many of the exercises you’re likely already familiar with, like lunges, planks, and bridges.
Wanna learn more about the way FRAME is revolutionizing the way Pilates is practiced? Head on over to our website and check out our digitally-connected at-home Pilates Reformer.
