Do you want to know how to get a stronger core? For starters, understand that the core is more than just your abs—it’s a set of muscles that stabilize and move your spine and form your body’s base of support.
Improving core strength isn’t just about looking good or having a six pack. We need strong core muscles to help us complete daily activities, from getting out of bed and bending over to turning around and standing up.
But a weak core could mean you’re more likely to have poor posture, lower back pain, and poor balance, and it also makes it harder to exercise. What is the secret to a stronger core? We’ve asked an expert for tips and tricks to improve core strength.
how the core works
Personal Trainer and StudioBelle Gym Owner, angie bell says, “The core muscles provide postural control and stability, and also connect the upper body to the lower body, helping to transfer forces from one to the other.”
People often think of the core as a muscle, but there are several. “Major core muscles include the transversus abdominis, sometimes referred to as the ‘brace,’ the internal and external obliques, which help you bend, twist, and perform other spinal movements, the diaphragm, the pelvic floor muscles, and the ‘ six-pack’. or the abdominal muscle, the rectus abdominis,” says Bell. But that is not all.
The minor core muscles also include the lats, traps, and glutes; they all serve their own purpose in helping to support and stabilize the spine or pelvis.
“The core muscles activate before activity and this tells our nervous system that something is about to happen, so the core prepares to provide support. A weak core means other muscles will bear the strain, likely causing lower back pain or injury,” says Bell.
She adds: “Core strength is important to the exercise, even for movements that don’t specifically target abs. Working on core stability could also help you perform better in workouts.” A study in Journal of Strength and Conditioning Research found that runners who did six weeks of core strength training increased their speed in a 5000m race.
Benefits of a strong core
“A strong core will not only help you do sit-ups and sit-ups better, but it will also support your body as you move,” says Bell. “When you train your core, your lower body will get stronger as a result. This is particularly important if you like to lift weights, as it will protect your back muscles and means you are at less risk of injury. Conversely, weak core muscles can lead to poor posture and lower back pain.”
Are you a fan of running? Your core muscles keep you upright when you run and allow your pelvis, hips, and lower back to work together.
“Your arms and legs are connected to the core, so the stronger you are, the stronger your limbs, so core strength might even help you run faster,” says Bell.
Core exercises stimulate the cerebellum, an area of the brain responsible for coordination, spatial awareness, and balance, so a core workout is as good for the body as it is for the mind.
Basic exercises to try
glute bridges
While sit-ups or sit-ups may seem like the most obvious core exercise for building strength, there are plenty of others that are just as effective, if not more so, according to Bell. If you’re new to the exercise, then glute bridges are a good core move to start with.
“This activates the glutes to lift the hips, which helps strengthen the core while toning the thighs and glutes,” explains Bell.
To perform them, lie on the floor with your feet flat on the ground and your knees pointing up. Keep your hands and arms lying by your side. Then lift your hips off the ground so they form a straight line with your knees. Hold the position for three seconds before lowering back down.
If you want to make it even more challenging, try extending one leg at a time while at the top of the position.
toe tapping
“Toe taps are good because you’re lying down while doing them, so they take the pressure off the ‘trunk,’ which is helpful if you’re prone to back pain,” says Bell.
Do you want to give them a try? Begin by lying on your back with your legs in a tabletop position and your hands tucked under your back, as shown in the image above. Then lower your right leg and foot to gently tap the ground, while the other leg remains in the air. Make sure to keep your knee bent at a 90° angle throughout the movement. Once you’ve hit the floor, return your leg to its original position, then do the opposite leg.
dead insect
“Dead bugs are another great beginner exercise for core strength, as they’re easy to do without putting pressure on your back,” says Bell.
Begin by lying on your back again, with your knees in a tabletop position, as you did in the previous exercise. This time, however, you’ll also need to extend your arms above you so they’re pointing toward the ceiling. Engaging your core, lower your right arm behind you as you extend your left leg toward the floor; both limbs should be a few inches off the ground. Slowly return your limbs to their original positions, and then perform the exercise again on the other leg and arm.
Endurance training
If you want to get a stronger core, incorporate resistance training into your workouts. “Compound movements that work multiple muscle groups are a great way to improve core strength. Squats and deadlifts are good examples. I also love planks because they activate the core and target the deeper abdominal muscles,” says Bell.
“Standing exercises put more pressure on your core to stabilize it, so an exercise like a barbell squat is a good one to try. I love kettlebells for body conditioning and a single-arm kettlebell swing or kettlebell push-press are good moves to get a stronger core. The swing in particular is driven by the lower body, targeting the glutes, abs, hamstrings, and posterior chain, which is important for overall core strength.
“To target the obliques or lateral core muscles, try a squat with an overhead press with rotation, either with a kettlebell or a single dumbbell. This is a great waist cincher and a great way to get a strong, toned midsection.”
Don’t have much space for weights at home? Check out our guide to best adjustable dumbbells. Or, if you’re short on space, check out our list of best resistance bands instead, it can also be used in resistance training.
yoga and pilates
As we know, core exercises help stabilize your lower back and this can do a lot of good for your ligaments and muscles – from increased range of motion to increased flexibility.
If you want to get a stronger core and improve your flexibility at the same time, try one of the 7 types of yoga or do some Pilates. These are great for strengthening your core and back muscles. Yoga moves like boat pose, plank or side plank, and reclining crow are particularly good.
Pilates is a low-impact workout well known for its focus on the core. The movements balance strength with mobility and align the body while strengthening the deeper core muscles.
References
Does core strength training influence running kinetics, lower extremity stability, and 5000-M performance in runners?Journal of Strength and Conditioning Research (2009)
