The Importance of Core Strength in Summer Sports

You might think of core strength as having a six-pack to show off, but the benefits of a strong core go far deeper. 

Core strength comes from a complex network of muscles encompassing your abdominals, back, glutes, and even your diaphragm. These work together to provide the foundation of every movement you make, from getting out of bed to swinging a tennis racket.

A strong core makes use of multiple muscle groups

What Muscles are Involved in Core Strength?

The inner core

Tucked close to your spine, the inner core consists of muscles like the multifidus and transversus abdominis. These are the masters of stability, working automatically to protect your spine and provide balance. 

The outer core

These muscles, such as the rectus abdominous, work with the inner core to generate power and movement. Any time you bend, twist, and rotate, the outer core is what provides smooth, fluid movements. 

Pelvis muscles

The role your glutes, hamstrings, and hip muscles play in your core strength should not be underestimated. They anchor your core to your legs, ensuring smooth power transfer during every step, jump, and swing.

Why is Core Strength Important?

In many ways, core strength is the foundation of effective movement. By building core strength, you can tap into the potential of your body. While developing strength and flexibility in other parts of the body is incredibly important, your core muscles allow you to use them with far greater control and finesse – they allow you to do more with less.

In our day-to-day activities, the core is never switched off. You use your core during casual actions like standing up or sitting down, pushing a shopping trolley, or reaching up to grab something off a shelf. Even during static activities, such as sitting comfortably at your desk or lounging on the couch, your core is active.

So, from professional athletes to those who enjoy a casual game of backyard cricket, the core is your best friend. It promotes more efficient dynamic movements.

Beyond improving performance, core strength also plays an important role in injury prevention.

What are the Benefits of Core Strength in Athletic Performance?


While good posture might conjure images of sitting straight at your desk, posture encompasses how you hold your body in any given situation.

When it comes to sport it’s a dynamic powerhouse. From driving explosive sprints and powerful throws to graceful dives and swift manoeuvres, it’s at the core of every winning move. To move fast and effectively, a proper posture is a necessity.

Imagine playing a game of tag. You lunge, twist, and pivot in a ballet of motion. Each shift, each burst of speed, relies on your core – that powerhouse of muscles deep within your torso – working in perfect harmony with your spine and limbs. 

But slouch in, let your core slack off, and suddenly every movement becomes inefficient, requiring more effort to compensate and stay in the game.

Core strength allows you to maintain proper posture for longer and with greater consistency, propelling your ability to play with precision and control.


Without stability, your muscles can sometimes find themselves in a game of tug of war, pulling wildly in opposite directions. Weak core strength can cause your movements to be disjointed and inefficient.

By building core stability you’ll see your muscles working as a unit, rather than individually.

In that sense, your core is your body’s internal control centre. It’s the network of muscles that keeps your spine, hips, and pelvis working together like a finely tuned machine. The stronger and more stable this core, the more precise and powerful your movements become.

In a game of volleyball, your core strength stability is what dictates your ability to hit that game-winning spike. It is what allows you to seamlessly transfer the force generated by one set of muscles across your entire body. 

You move into position, bend your knees, and launch yourself into the air. Then an orchestra of muscles activate, from the initial crouch with knees bent to the explosive extension. When this flows seamlessly, you have your core to thank for holding everything in perfect alignment.

Developing core stability improves your ability to run jump and throw.


A solid core keeps you grounded, improving your balance for graceful leaps and explosive pivots.

Your balance depends on three systems in the body. First is the vestibular system, which is the fluid in our inner ear canals. As you move, these canals send signals to your brain about your position, speed, and direction. Issues with signals sent from our vestibular system can produce strong feelings of disorientation and throw you off your game.

Next is your visual system, with your eyes constantly feeding your brain with information about your surroundings. Your vision guides your movements and keeps you oriented.  

Finally, is the proprioceptive system, which provides you with a complex set of sensations, including the position of your body, muscle execution, and movement. While the proprioceptive system expands throughout your entire body, your core acts as its anchor. 

As core strength allows for more precise and coordinated movements, it provides all proprioceptors with richer information about the body’s position. You become more attuned to the subtle shifts in your centre of gravity.

Beyond providing the sensations necessary to stay balanced, the core is unique in that it allows you to take action. This is just as valuable when you need to stand your ground as it is when you need to quickly manoeuvre.

Injury Prevention

Weak core muscles are like wobbly scaffolding – inviting aches and pains. Building core strength is like fortifying your foundation, reducing the risk of injuries, especially while playing sports this summer. 

Building core strength also helps reduce the pressure and strain on joints, promoting ease of movement and reducing the risk of overuse injuries. Likewise, it can help with the ease of rehab from acute injury.

A wobbly core leaves your body vulnerable to injury. But a strong, stable core acts like a protective shield, absorbing stress and keeping your movements smooth and safe.

How Can I Improve My Core Strength?

Core Strength Building Exercises

The best core exercises are the ones that engage multiple core muscles at once. Here are a few core strengthening exercises that build more than just your abdominal muscles:


  • Lie on your back in a neutral position, making sure it’s not arched or pressed into the floor. 
  • With your knees bent, have your feet placed firmly on the floor.
  • Tighten the muscles in your abdomen and slowly raise your hips off the floor until they line up with your knees and shoulders.
  • Hold for three deep breaths.
  • Slowly return to your starting position and repeat.

Forearm Plank

  • Kneel on the floor with your forearms flat and parallel. Make sure your elbows are stacked directly under your shoulders.
  • Stretch your legs back behind you, allowing your toes to rest on the floor. Your body should run in a straight line from your shoulders back to your heels.
  • Tighten your abs, glutes, and quads. Tuck your tailbone slightly under to keep your lower back flat.
  • Keep your neck in a neutral position with your eyes fixed on your hands.
  • Hold this position for as long as comfortable.

Leg Raise

  • Start lying on your back looking up to the ceiling. Keep your hands at your sides, or you can tuck them underneath your hips for additional support.
  • Keep your legs straight and close together, slowly raising them until the soles of your feet are facing the ceiling. Be careful to not overextend.
  • Slowly lower your legs back down without letting your feet touch the floor.
  • Hold for a moment and repeat.

City Physiotherapy treatment and exercises for core strength and stability in Adelaide CBD

Physiotherapy for Core Strength

When building core strength, it is important to do it the right way. If your form is incorrect, the core is not engaged properly, or you try to do too much too soon, you may be putting yourself at risk.

At City Physiotherapy, we know that every person’s body is different, and every core has a different level of strength. 

Our treatment can help you avoid issues that arise from performing core strength exercises incorrectly, such as:

  • Muscle strain.
  • Back pain.
  • Neck pain.

At City Physiotherapy, we also offer Dynamic Core Stability Classes. Our physiotherapists provide exercise using Pilates and other gym equipment programs tailored specifically to your body and lifestyle.

How Can City Physio Help?

At City Physio Adelaide, we see patients of all ages, levels of ability, and fitness. From social to professional, no matter the sport, our sports physiotherapists provide hands-on physiotherapy treatment and advice tailored to you.

If you want to take advantage of the benefits of focused core strength treatment, schedule an appointment with City Physio today by calling 8212 4886 or booking online.

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