Core muscles have been getting a lot of attention in recent years for good reason. They are, in my opinion, the most important group of muscles in our bodies. These amazing muscles support our vital organs, help us breathe, give our body stability, and basically hold everything together. So, today we are going to take a deeper look at this special group of muscles and discuss what our core muscles are, when and how do they develop, and how kids can strengthen their core muscles in some really fun ways. Let’s Dive In!
What Are Core Muscles?
Core muscles refer to the many layers of muscle that surround the middle section of our bodies known as the trunk. The trunk includes everything except your head, arms, and legs. It contains all of our organs such as our heart, lungs, and kidneys.
Our core muscles have a lot of crazy names like rectus abdominis and erector spinae. And knowing all these names makes you seem very cool, but it’s more important to understand what they do.
- The muscles that cover the front of your trunk flex your body (bend it forward), expand your chest for breathing, and control your intra-abdominal pressure.
- The muscles on the sides of your trunk help the muscles on the front with their actions and bend your body from side to side and rotate (twist) it left and right.
- The muscles on the back of your trunk help extend your trunk (bend backward) and stabilize your spine.
- The muscles within your pelvis (pelvis floor muscles) help control urination and bowel movements and support all of the organs in that area such as the bladder.
- I usually include the gluteal muscles as part of the core, especially when working with children with neurologic injuries. Both of these muscles groups are often equally weak in these kiddos.
Why Are Core Muscles Important?
Now that we understand the basic movements core muscles perform we need to explore why these muscles are so important. To understand their importance we need to look at one of the foundational principles that therapists use when designing most corrective exercise programs. The principle is this:
Proximal Stability Leads to Distal Mobility
Proximal means closest to the center which makes our trunk and core muscles the proximal part of our body. Distal means further away from the center which makes our arms, legs, hands feet, etc the distal parts of our body. According to this principle, the distal parts of our body cannot move around and do their jobs unless they are attached to and supported by a stable proximal part. For example, if your arm and hand (distal part) are trying to reach forward and grab your water bottle off of the table, they are depending on your core muscles (proximal part) to be stable and strong holding everything in place. Without a stable base to work from, these distal parts cannot do their jobs. Our core muscles provide that stable base from which all movement comes!
How Do Core Muscles Develop?
When a baby is born, they do not have any control of their bodies. This is why they are not able to perform any purposeful movements. Instead they rely on their parents to care for them. Over time, however, they begin to move and play in order to develop control and stability. This development occurs in a predictable pattern known as a cephalocaudal pattern. This term is a fancy way of saying that babies develop control of their body beginning at their head and progressing down to their feet. So, the first thing a baby learns to do is control their head and neck muscles. Then, when they spend time playing and working against gravity in positions such as tummy time, they gain more control and more independent movement. The core muscles are part of this normal developmental progression. Through play and repetitive movement, the core muscles develop allowing babies the freedom to use their arms and legs with purpose.
Do Kids Need to Work on Core Muscles?
A typically developing child that plays actively during the day should have no problem maintaining strong core muscles. The very nature of the games and way children play encourage strengthening of core muscles. However, when kids spend too much time being sedentary their muscles, including the core, may not be strong enough. There are also children with delays in development, neurologic conditions, or orthopedic conditions that may limit the strength and function of their core muscles.
So, in this weeks’ post I am going to share some great ideas for strengthening core muscles in children that are able to walk and move independently. In next week’s post I have a bunch of ideas for children that are not able to move on their own. So, stay tuned for those.
Core Exercises
Bridging
- Lie down on your back with your knees bent and feet flat on the floor.
- Slowly raise your bottom up until your body makes a straight line from your chin to your knees.
- Hold the position, then slowly lower your bottom to the floor.
- Add a ball between your knees during the exercise to make it more challenging.
Planks
- Lie down on the floor on your stomach.
- Place your forearms next to your chest.
- Place your feet so that your toes are facing into the floor.
- Press yourself up onto your forearms so that nothing is touching the floor other than your forearms and toes.
- Hold the position, then slowly lower to the floor.
- Modification 1: Perform the exercise with your hands on the floor and arms extended rather than on your forearms.
- Modification 2: Use the same position as Modification 1, except bring your knees down to the floor.
Superman
- Lie down on your stomach with your legs straight and your arms straight out over your head.
- Slowly lift your arms and legs off of the floor at the same time while bringing your head up. You should look like Superman when he is flying through the air.
- Hold the position for 5 seconds and then slowly lower your arms and legs to the floor.
Wheelbarrow Walk:
- Lie down on the floor on your stomach
- Push up onto extended arms.
- Have an adult carefully pick up the child’s legs while they keep their arms extended.
- Slowly walk forward on your hands while the adult holds your legs.
Animal Walks are fun to do on their own, as part of an obstacle course, or during a game of simon says. You can walk like a crab, a bear, or slither like a snake.
- Crab Walk:
- Sit on the floor with your knees bent and feet flat on the floor.
- Place your arms behind you with your hands on the floor.
- Lift your bottom up off of the floor and walk forward moving your arms and legs.
- Bear Walk:
- Bend forward placing your hand on the floor.
- Begin walking forward using both your arms and legs.
- Elephant Walk:
- Place your arms together in front of you clasping your hands together.
- Swing your arms back and forth like a trunk while you stomp your feet.
Down Time Strengthening
All strengthening of core muscles doesn’t have to come from exercise. There are simple ways to incorporate core activities into your daily routine. Here are some examples:
- Sit on a large ball when doing homework or during screen time. Simply bouncing or rocking back and forth in sitting will work your core.
- Sit on a T-Stool when doing homework or during screen time.
Family Time Core Activities
There are also some great family games and activities that help strengthen your core. And since you’re having fun you won’t even realize your are working!
- Have a Dance Party. Dancing is an amazing way to work your core. Get the family together and dance away.
- Tug of War: Use something as simple as a pool noodle or dog leash to play this old favorite.
- Twister: This is a great game that works on your core, balance, coordination, and so much more!
Thanks so much for stopping by today!
Since you are already here have a look around!
-Heather
The items I discussed today’s post and video are listed below.
Therapy Ball: URBNFit Exercise Ball (65 cm) for Stability & Yoga – Workout Guide Incuded – Professional Quality (Blue)
T-Stool: eSpecial Needs Round Seat Height Adjustable T-Stool
Twister: Hasbro Twister Game
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