Core Chronicles: Sculpting Strength

Training your core has a variety of benefits, aside from the one our mind goes to! Summer is approaching and we all want to get those beach bodies! Yes, core exercises will increase muscle definition in your stomach but did you know it can help your posture, prevent back pain and injury, enhance your balance and stability, and improve your athletic performance? Let’s get into it! 

Having a strong core helps you maintain proper posture. Many individuals work desk jobs where most of the day is sitting in a chair leaning forward. Even those that do not, may have a forward tilt due to modern technology; looking at phones, tablets etc. This can cause strain on your back/spine. Strengthening your core will allow you to hold your back and shoulders straight, improving your posture. 

If you currently have back pain or are looking to prevent it, strengthening your core is very important. Your core muscles surround your spine and act as a brace protecting it. Lower back pain is very common whether you are a weight lifter

 or just carrying/moving things in your day to day activities. If you are already struggling with this pain, core exercises such as dead bug, bird dog, glute bridge and plank will help aid it. If you do not have any back pain, I would still  encourage core workouts two to three times per week to help prevent it.

A strong core is essential for balance and stability. As a trainer, I have all of my clients complete core workouts but I put a huge emphasis on them for those who want to work on their balance. The muscles in your core help stabilize your body, reducing wobbling or swaying. Since the abdomen is located in the center of your body, a strong core core can help you control your center of gravity better. Especially when you are moving or changing directions. 

If you are looking to improve your athletic ability, a strong core is an essential piece of the puzzle. The core connects your upper body to your lower body, so having strength within the area can improve your power transfer. This can be beneficial for athletic sports or any movements such as jumping, strowing, sprinting, etc. Core training can enhance your speed and agility. The core keeps your torso stable and aligned ensuring that your hips and legs can move efficiently, assisting in jogging or sprinting. 

If you are looking to tighten and tone your stomach, core training is a useful tool. However, activity and diet play a large role in fat loss in the stomach. I mention this because there is a misconception that doing core exercises will get you a flat stomach. While it will contribute to toning the area, we must be factoring in a healthy diet and frequent exercise to see change. I recommend three to five core exercises in a workout, two to three times a week. This will help tone the core giving it a flatter and tighter appearance. 

Structuring your core workout will be dependent on what equipment you have available and what your movement ability is. Core exercises are universal, they can be done at home with just your bodyweight or in a gym, using machines and weights. In my personal opinion, one is not better than the other. I like to incorporate a range of exercises, some bodyweight, some machine based, so the muscles in the core do not get used to one certain set of exercises. This way you can continuously challenge yourself. Here are a few of my favorite exercises!

Bodyweight:

• Dead bug

• Lying leg raises

• V sit flutter kicks

• Bird dog

• Plank

• Mountain climbers

• Bicycle crunches

Weighted:

• Russian twist

• Weighted sit ups with legs raised

• Jack knifes

• Weighted v-ups

• Standing oblique crunches

Machine based:

• Decline bench leg raises

• Vertical leg raises

• Abdominal crunch machine

• The ab coaster

• The torso twister

If you’re interested in learning more about core training, check out our Gym Ready: Core & Glutes class!

Need more motivation or help? Reach out to Coach Emily today at EHoffman@etageathletic.com