Did you know that the core has many important roles in the human body? Your core does more than you know, from controlling continence, to keeping pelvic organs up where they need to be, to helping control your trunk and pelvis during activities, to even playing a role in sexual function. The core is such an important component to one’s daily life.

Your core can also be challenged and should also be challenged in a number of ways. This can include prolonged/sustained activity below threshold (aerobic activity…I.e…swimming, running, cycling…etc.), specific strengthening of the core, quick movements, and balance training.

To some, winter can seem like a difficult time to find out how to strengthen and improve your core. Not to worry, we breakdown how these 9 activities can help your core throughout the cold season.

  1. Skating:

    • If it’s been a while, your core stability will be definitely be challenged!
    • Skating motion strengthens glute med and max which also support the pelvis.
    • Increases aerobic capacity if done for longer than 20 minutes.
    • Fun activity to try with the whole family.

  1. Cross Country Skiing:

    • Improves balance by challenging your core to be reactive when skiing on unstable terrain.
    • Uses the same muscle patterns as walking and running but with less impact. You can strengthen the core in those patterns without adding additional ground reaction forces.
    • Those that may have incontinence when running could start cross country skiing to build a strong foundational base.
    • Big aerobic activity that increases aerobic capacity.
    • Works lower body, upper body and core.

  1. Downhill Skiing:

    • Strengthens quads, hamstrings, glutes.
    • Forces the core to be reactive and adaptable.
    • Facilitates upper body rotation.
    • Your pelvic floor and core will need to turn on quick if you’re hitting some moguls (or jumping out of someone’s way!)

  1. Snowshoeing:

    • Snowshoeing will challenge your core to be reactive when done on unstable terrain and improves balance.
    • Uses the same muscle patterns as walking and running but with less impact. You can strengthen the core in those patterns without adding additional ground reaction forces.
    • Those that may have incontinence when running could start with snowshoeing to build a strong foundational base.
    • Works lower body, upper body and core.
    • Can be done with or without poles.

  1. Tobogganing:

    • The sledding itself is super fun and pulling the kids definitely will strengthen your posterior chain (glutes, hamstrings, lats, calves) which will help support your pelvis.

Winter is also a great opportunity to try some gym or boutique classes that may be unavailable to you in the summer. This might be because you’d either like to take advantage of the nice weather or the kids are home from school:

  1. Pilates

    • When done right it can strengthen pelvic floor and core and all supporting muscles. This can be done with a mat, reformer, ball, ring, there are lots of options.

  1. Yoga (Regular or Hot)

    • Great combination of stretching, strengthening, and breathwork. When done right it can be the perfect place to practice your pelvic floor home exercises.
    • Looking to improve your core from home? Learn more about our online home video program through our “Group Core Program” that we offer here at KW Pelvic Health.

  1. Swimming

    • Increases blood flow and aerobic capacity and can help keep a good base (at least until the ice is off the road and you can get back to running).

  1. Spin Class

    • Super fun! A great workout and the muscle strength gained transfers nicely to running in the spring.
    • Strengthening glutes, hamstrings and quads.
    • Get a good sweat!

What’s your favourite exercise? Let us know in the comments below!