Core includes our abdominal muscles. The main muscles which constitutes in core are rectus abdominis, transverse abdominis, multifidus, internal and external oblique muscles, erector spinae, diaphragm, pelvic floor muscles.
These above muscles all together provide postural control, distributes equal weight between upper and lower extremities and provides stability to the body. Weakness in core will give you back pain and faulty postures making your posture unattractive. Strong core will also prevent you from fewer injuries and fall. Your ADL s like bending to put on shoes, sitting or standing, weight lifting, twisting activities, hammering, mopping, sexual activities rely on your core .
Alarming signs of weak core are
1) Back pain,
2) Poor posture
3) Difficulty in doing basic task standing and sitting .
4) Painful intercourse
5) weakness and poor balance.
Exercises to improve your core
1) Tummy tucks, bridging, gluteus squeeze all three of them needs to be done singulary and in combination of all three.
2) Abdominal crunch- develops rectus abdominis and "six pack" abs.
4) Russian twist
6) Dead bug Crunch
8) Elbow plank
9) Side plank
10) Double leg lifts