Work on your core strength for improved posture, injury prevention, and long-term stability for everyday activities and fitness.
Fitness Focus: Why a Strong Core is More Than Just a Six-Pack
When you think of core strength, the first thing that probably comes to mind is a sculpted six-pack. But there’s so much more to having a strong core than just looking good on the beach. According to fitness expert LJ Johnson from boutique gym 1Rebel, the core is a 360-degree powerhouse, essential for everything from stability to overall health.
So your core isn’t just about the muscles that make up your abs. It’s a complex system that includes the rectus abdominis, transverse abdominis, obliques, and muscles that wrap around your spine. Together, these muscles work to protect your vital organs and support your posture. They’re the foundation of your body’s strength and balance.
Why Core Strength Matters
Building a strong core is about much more than aesthetics. As Johnson points out, a strong core stabilizes your pelvis, allowing you to move with more power and efficiency, whether you’re running, cycling, or simply walking. Plus, it reduces the risk of injury, especially in the lower back—a common issue that many people face as they get older.
A Strong Core is Key to Longevity
One of the most compelling reasons to work on your core? It pays off long-term. A strong core keeps you active well into old age. If you start working on it now, you’re setting yourself up for a future where you’re still moving freely and without pain at 80.
Ditch the Crunches—Do This Instead
While crunches have their place, doing hundreds of momentum-heavy sit-ups isn’t the only or even the best way to work your core. Instead, Johnson suggests focusing on exercises that engage the entire core rather than isolating just the abs. Moves like planks, side planks, and hollow holds are great examples. These exercises not only challenge your core but also work other muscle groups, making them more dynamic and effective.
One particularly effective move is the “bird dog” posture. To do this, start on all fours, extend one arm forward and the opposite leg back while keeping your core tight. Hold this position for 20 seconds before switching sides. This exercise not only strengthens your core but also targets your glutes and back, helping you build a strong, balanced body.
The Bottom Line
If you want to stay fit and healthy as you age, now is the time to start building a strong core. Skip the endless crunches and opt for full-body core exercises that will keep you moving well into your golden years. Your future self will thank you.
To build a strong core, incorporating exercises that target different areas of the core is essential. Here is a comprehensive workout routine that includes planks, side planks, hollow holds, and other slow-paced movements to engage your entire core:
Core Workout Routine
1. Plank
- How to do it: Start on all fours with your hands directly under your shoulders. Extend your legs back, keeping your body in a straight line from head to heels. Engage your core and hold the position.
- Duration: Hold for 30-60 seconds.
- Repetitions: 3 sets.
2. Side Plank
- How to do it: Lie on your side with legs straight. Lift your body using your forearm, ensuring your body forms a straight line from head to feet. Place your free hand on your hip or extend it upwards.
- Duration: Hold for 30-60 seconds on each side.
- Repetitions: 3 sets per side.
3. Hollow Hold
- How to do it: Lie on your back and lift your legs, arms, and head off the ground. Keep your lower back pressed into the floor. Hold this position, engaging your core throughout.
- Duration: Hold for 20-30 seconds.
- Repetitions: 3 sets.
4. Bridge
- How to do it: Lie on your back with knees bent and feet flat on the floor. Lift your hips until your knees, hips, and shoulders form a straight line. Engage your core and glutes.
- Duration: Hold for 10-30 seconds.
- Repetitions: 3-5 sets.
5. Bird Dog
- How to do it: Start on all fours. Extend your right arm and left leg simultaneously, keeping your core tight. Return to the starting position and switch sides.
- Repetitions: 8-12 reps per side, 3 sets.
6. V-Sits
- How to do it: Sit on the floor with your legs extended. Lean back slightly and lift your legs, forming a V shape with your body. Hold your arms parallel to the floor.
- Duration: Hold for 20-30 seconds.
- Repetitions: 3 sets.
7. Russian Twists
- How to do it: Sit on the floor with knees bent. Lean back slightly and lift your feet off the ground. Hold your hands together and twist your torso to the right, then to the left.
- Repetitions: 10-15 twists per side, 3 sets.
8. Slow Bicycle Crunches
- How to do it: Lie on your back with your hands behind your head and legs lifted, knees bent at 90 degrees. Slowly twist your torso to bring your right elbow towards your left knee while extending your right leg. Switch sides, bringing your left elbow towards your right knee while extending your left leg.
- Repetitions: Perform 10-12 slow and controlled reps per side, 3 sets.
9. Dead Bug
- How to do it: Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg towards the floor while keeping your core engaged and lower back pressed into the ground. Return to the starting position and switch sides.
- Repetitions: Do 10-12 reps per side, moving as slowly and controlled as possible, 3 sets.
10. Cool Down (5 minutes)
- Child’s Pose: Kneel on the floor, sit back on your heels, and stretch your arms forward, lowering your chest to the floor. Hold for 1 minute.
- Seated Forward Fold: Sit with legs extended straight in front of you. Slowly reach forward towards your toes, keeping your back flat. Hold for 1 minute.
- Torso Twist: Sit on the floor with legs crossed. Twist your torso to the right, placing your left hand on your right knee for support. Hold for 30 seconds and then switch sides.
Core Workout Tips
Focus on maintaining proper form and engaging your core throughout each exercise. Breathe steadily, exhaling on the exertion phase of each movement.
Modify exercises as needed to fit your fitness level. For example, drop to your knees in the plank if needed or shorten the duration of the hollow hold.
This workout can be done 3-4 times a week, and as you get stronger, you can gradually increase the duration of each hold or add an extra round of exercises. Enjoy your core-strengthening journey!
This workout targets various core muscles, including the rectus abdominis, obliques, transverse abdominis, and lower back muscles. Incorporating these exercises into your routine 3-4 times a week can significantly improve core strength and stability. Remember to maintain proper form and engage your core throughout each exercise to maximize effectiveness and prevent injury.
