For many, a strong, toned stomach is the holy grail of fitness but it can often prove to be just as elusive as it is desirable. Beyond aesthetics, there are bigger forces at play as your superficial core muscles are essential for actions as basic as getting out of bed in the morning and the deeper core muscles support a wide spectrum of everyday movements, including every step you take.
What is the core?
There’s some confusion around this as it’s actually made up of two separate groups of muscles with two distinct roles.
The mobilisers
These comprise the rectus abdominis at the front, the external obliques to the side and the erector spinae found in the back. These are responsible for bending forwards, leaning to the side and arching the back, respectively.
The stabilisers
In contrast, they work to create intra-abdominal pressure, which supports alignment of the spine, protecting it from injury. Key muscles here are found a little deeper and consist of the transversus abdominis that wraps around your belly like a wide belt, the internal obliques in the waist and the multifidus at the rear. There’s also a special mention here for the contribution of the diaphragm and the pelvic floor.
Benefits of core exercise
Healthy spine
According to the charity Backcare, formerly known as the National Back Pain Association, 80 per cent of us will suffer difficulty at some point in our lives but the good news is that, in a lot of cases, it’s preventable through developing strength and flexibility in your spine.
Work and play
An efficient core helps to maintain functional strength, enabling your body to cope with the mechanical stress of everyday activities without getting an injury. This could include gardening or playing with your kids or grandchildren.
A sporting chance
Most sports rely on the ability to generate power and/or speed in the arms and legs. Since your limbs move by pivoting around your centre then more stability will lead to greater efficiency in force transfer, leading to improved performance. Think golf swings, tennis strokes, throwing a javelin or smashing a penalty kick into the net in soccer.
Aid posture
The deeper core muscles are the secret to good posture which is marked by a long spine and gently braced abdominals. Yes, with improved posture you will actually look taller and slimmer, guaranteed!
Tips for improving core strength
- Warm up for around 5 mins by gently moving the joints, especially the lower back and hips with brisk marching on the spot, arm and hip circles, low kicks, heel digs, squats, lunges and standing knee raises.
- Ensure you are well hydrated before and during the workout.
- For the mobilisers, aim for 15 repetitions of each exercise with the target being 1 set for beginners, 2 sets for intermediates and 3 sets for advanced.
- For the stabilisers, the challenge is to hold the position for 15 seconds for beginners, 30 seconds for intermediates and 45 seconds for advanced.
- Remember the focus is on quality not quantity to so only use the target repetitions or timings as guidelines.
Seek medical advice beforehand if you suffer back pain, are pre or post-natal or have any concerns regarding your current health status.
Best exercises for mobility
Weight transfer
Lie face up on a mat, holding a medicine ball or bag of sugar in both hands, on the floor behind your head. As you sit up, lift bent knees towards your chest and carefully place the weight between your knees, squeeze the thighs together to hold the weight, then lower down both your upper body and legs. On the next repetition, switch back, shifting the weight from your legs to your hands.
Twist up
Lie on your right side with legs together, knees bent and dropped down to your right side as in a foetal position but with your right hand on your right shoulder. Start to lift and rotate your body, letting your legs move to the centre, open and plant your feet flat with knees still bent. Continue to rotate your torso and reach your right hand high up to the left, across your body. Slowly return to the start position. Remember to repeat on the other side.
Swing
Stand with feet hip-width apart and knees slightly bent, holding a dumbbell, medicine ball or bag of sugar in both hands, down by your right thigh. Keeping your arms almost straight, lift it diagonally upwards across your body, rotating your hips, so the weight ends up high above your shoulder on the left side. Now lower it to your left thigh and repeat in the opposite direction, lifting up to above your right shoulder. As your hips rotate lift your rear foot onto the ball of the toe and twist it in the direction of movement, to avoid injury to your knees.
Best exercises for stability
Side bends
In a wide kneeling position, hold a dumbbell, medicine ball or bag of sugar in both hands above your head, arms extended. Keeping a long spine and avoiding rotation of the hips to the side, lower the weight to one side, as far as is comfortable and hold. Repeat to the other side.
Aeroplane
Stand on one leg and lift the other behind whilst tilting the body forwards and raising the arms to the side. Target is for a horizontal position of the body, face looking down to the floor. Ensure the abdominals are pulling in tight to prevent the tummy drooping toward the floor and try to avoid turning the hips on the lifted leg. Repeat, lifting the other leg.
Bridge
Lie face up with your knees bent so the feet are flat on the floor about hip width apart. Let your arms relax by your side. Now press into the heels to raise your bum off the mat, so the spine forms a long incline from neck to buttocks. You should also feel a little tension in the gluteus muscles.
To discover more ways to optimise your exercise efforts:
How to start exercising
What are the best exercises to burn fat?
How much exercise should I do each day?
Best supplements for energy
15 best foods to help you stay hydrated
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