But what exactly is core strength and how do you measure it?

Many people confuse core strength with core tension.  You do not want chronically tight muscles in your core (or actually anywhere in your body).  A core that is truly strong connects your upper body to your lower body so that every motion you make is smooth and graceful.

Perhaps a more useful term than core strength is core performance.  When your core muscles are performing at their best, they are mobile and supple.  They allow you to shift your center of mass to accommodate all types of different activities while still keeping you balanced and in line with gravity.

Here are two simple ways to test your core strength:

1. With your shoes off, stand facing a full length mirror.  Shift your weight to your right foot.  You do not need to pick your left foot up off of the ground, but shift most of your weight to your right foot.  Then do the same on the left side.  In the mirror, watch what happens to your body.  If you are like most people, one of two things occurs.  Either your hip sticks out as you shift your weight to that side, or your entire body leans over (somewhat like the famous leaning Tower of Pisa).  You are unable to stay standing straight up.

​So what does that mean?  It means that your core is tight, but not strong.  Every time you take a step your body is out of balance and you sway from side to side.  Walking is essentially a series of one-legged stands.  If you can’t stand on one leg without some part of your body sticking out to that side, you end up rocking or waddling when you walk.  A truly strong core is mobile and relaxed enough to allow you to shift your weight from side to side without all that extra unnecessary motion.

2. Sit in a chair and lean forward, letting your shoulders, neck and back relax.  Allow your arms and head to hang down.  Now, without tightening your back, try to stand up. You may find yourself lifting your head, raising your shoulders or swinging your arms forward in an attempt to get out of the chair.  Or you may find yourself trying to push off the chair or your thighs with your hands.  True core strength allows you to transition from a sitting position to a standing position without tightening your back or using momentum.  A tight core makes it difficult to change positions.

Did you try these exercises?  What did you think?  Did they make you think about the difference between strength and tension?  Try them on your friends and family and tell me what you notice. Check out my services page to pick a session time that works for you and we can discuss your core strength during an appointment. Leave a comment here and let me know!

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