💪 CORE STRENGTH SECRET
PAGE 1 OF 5 — YOUR BODY'S CENTRE
MEET YOUR CORE
THE MIDDLE OF YOU
Your core is the group of muscles right in the middle of your body, wrapped around your tummy, your sides, and your lower back. Think of it like a strong trunk in the centre of a tree. Everything else, your arms and legs, branches out from this trunk. Your core is not just one muscle, it is a whole team of them working together. It holds your body upright and steady all day long.
⚡ DID YOU KNOW?
Your core muscles are working even when you sit still, gently holding you up so you do not flop over like a rag doll.
CENTRE!
THE TRUNK
🌳 Like a tree trunk in the middle
🌿 Your arms and legs branch off it
🌿 Your arms and legs branch off it
A WHOLE TEAM
🤝 Many muscles work together
🧍 They keep you standing tall
🧍 They keep you standing tall
PAGE 2 OF 5 — THE FOUNDATION
WHERE MOVES BEGIN
THE FOUNDATION OF ALL MOVEMENT
Almost every move you make starts from your core. When you throw a ball, kick, run, or even just reach up high, your core switches on first to give you a steady base. It is like the foundation of a house: if the bottom is strong, everything built on top is strong too. A wobbly core makes every other move harder and less powerful, while a firm core lets your arms and legs work their best.
BASE!
FRONT
🟧 Tummy muscles at the front
🙆 Help you bend forward
🙆 Help you bend forward
SIDES
↔️ Side muscles let you twist
🌀 Help you turn and lean
🌀 Help you turn and lean
BACK
🦴 Lower back muscles support you
🧍 They help you stand up straight
🧍 They help you stand up straight
PAGE 3 OF 5 — STEADY AND BALANCED
STAY UPRIGHT
🧍 A strong core keeps you steady
🚲 Helps you balance on a bike
🚲 Helps you balance on a bike
QUICK SAVES
🤸 Catch yourself if you trip
⚖️ Stay balanced on one foot
⚖️ Stay balanced on one foot
BALANCE BOOST
A STRONG CORE MEANS BALANCE
One of the best things a strong core gives you is great balance. Your core makes tiny adjustments all the time to keep you from tipping over, whether you are standing on one foot, riding a bike, or walking along a low wall. If you trip, a strong core helps you catch yourself instead of falling. Good balance also makes you better at almost every sport, from football and gymnastics to skateboarding.
⚡ DID YOU KNOW?
Try standing on one foot with your eyes closed. The little wobbles you feel are your core muscles quietly working to keep you upright.
STEADY!
PAGE 4 OF 5 — PROTECT YOUR SPINE
BUILT-IN ARMOUR
YOUR CORE PROTECTS YOUR SPINE
Your spine is the long line of bones down your back, and it is very important because it protects the nerves inside it. Your core muscles wrap around your spine like a natural belt or suit of armour, holding it safe and steady. When you lift something or jump and land, a strong core takes the strain so your back does not get hurt. This is why a strong core makes every other activity much safer for your body.
SHIELD!
SAFE LIFTING
🎒 Tighten your core to lift
🦴 It takes strain off your back
🦴 It takes strain off your back
GOOD POSTURE
🧍 Sit and stand up straight
🪑 Less aching from slouching
🪑 Less aching from slouching
FEWER OUCHES
🛡️ Supports you when you land
⚽ Makes sports safer to play
⚽ Makes sports safer to play
PAGE 5 OF 5 — BUILD YOUR CORE
FUN CORE GAMES
TRAIN YOUR CORE WITH PLAY
Building a strong core can be loads of fun, and you do not need a gym. Holding a plank like a tabletop, balancing on one foot, doing animal crawls, or hula hooping all give your core a great workout. Climbing, swinging, and playing on the monkey bars work it too. Try a few of these a few times a week, keep your tummy gently tight, and your core will grow stronger. A strong centre makes everything else you do easier and safer.
STRONG!
TRY THESE
🧘 Hold a steady plank
🤸 Animal crawls and hula hoops
🤸 Animal crawls and hula hoops
REMEMBER
💪 KEY FACTS
Your core is the team of muscles in your tummy and back. It is the foundation of movement, boosting balance and protecting your spine.
🌳 The core is your body's strong trunk
⚖️ It gives you balance and stability
🛡️ It protects your back and spine
⚖️ It gives you balance and stability
🛡️ It protects your back and spine
🧠 QUIZ TIME!
CORE STRENGTH SECRET · 5 QUESTIONS
QUESTION 01
Where are your core muscles?
QUESTION 02
Why is the core called the foundation of movement?
QUESTION 03
What does a strong core do for your balance?
QUESTION 04
How does your core help your spine?
QUESTION 05
Which of these is a fun way to build your core?
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