For years we have seen core workouts everywhere promising six-pack abs, but more often than not these don’t really give us the results we are after.
Firstly, it needs to be stated that doing 100 sit-ups a day is not going to achieve a flat stomach or a visible “six-pack”. This comes down to our body fat percentage rather than how much we work our abdominal muscles.
However, there are many benefits to working your core muscles!
Your “core” is so much more than just your abdominals, it helps to think of the core like a tin can-
your abdominals, the muscles running up your back either side of your spine (spine extensors), muscles that wrap around your mid-drift (external and internal obliques and your transverses abdominus) and then the top and bottom of the can- your diaphragm and your pelvic floor. All of these muscles make up the core or centre of your body.
Strengthening these muscles can help with most movements you perform in everyday life as well as any movements required for physical activity or sport. Anything that requires you to bend forward, pick something up, twisting your torso and even standing all rely on core musculature.
So the stronger these muscles are, the less likely you are going to injure yourself when moving around- this can also help with good posture and minimising common lower back pain.
The Exercises
These are just some core exercises that will work every type of movement the core performs and will help strengthen these movements.
Toe taps
Start lying on the floor, lift the feet off the floor so there is a 90-degree angle at your hips and knees (see video) and raise your arms so they are pointing towards the ceiling. Brace the core by thinking about flattening the curve in your lower back. Extend one leg so it almost touches the floor, at the same time move the opposite arm over the head towards the floor. The replace both the arm and the leg and repeat on the opposite side. If you are struggling with the core engagement, place your finger-tips (only!) under the natural curve in your lower back and think about squeezing down on your fingers- and keep that squeeze throughout the whole movement.
Dead bugs
V-sits
Start by sitting on the floor with your knees bent and your feet flat on the ground. Lean your torso back until at a 45 degree angle while engaging your core. Hold both your hands our in front of you and if you can- raise both your legs . You are then going to extend the legs as far as you can and at the same time lean your torso back as far as you can while holding that core and keeping the back straight. The you are going to bend the knees and draw the legs in towards your chest while raising the torso at the same time. Repeat without letting your feet touch the floor (as best you can).
Russian twist
Start by sitting on the floor with your knees bent and your feet flat on the ground. Lean your torso back until at a 45 degree angle while engaging your core. Hold both your hands our in front of you and if you can- raise both your legs (keeping the knees bent). From here twist in the torso rotating your arms all the way to one side, then twist the other way all while maintaining that body position- thats one rep, then repeat!
Plank
Place forearms on the floor with elbows underneath and in line with your shoulders, trying to achieve straight line with your body from your heels to the crown of your head. You want to try and squeeze all your muscles, especially focusing on your core by keeping your hips in line (not allowing them to sink or rise). Shaking is okay- just be sure to breathe throughout! This can also be done on the hands rather than the forearms.
Bear Crawl Hold Shoulder Taps
This is a bit like a plank but scrunched up. Start on all hands and knees in a table top position, then tuck your toes under your feet. From here lift your knees off the floor about 2 cm. From here take one hand off the floor and touch the opposite shoulder, then place the hand back and repeat on the other side. You need to focus on keeping that core stable and hips as still and level as possible.
Performing all of these exercises in one session might make you a little too achy to laugh for a couple days, so instead, pick 2 or 3 of these exercises (not just your favourites) and try performing 10 repetitions for 2/3 rounds.
