Exercise has many benefits, both for our physical health and our emotional health. It helps us manage our weight, create a leaner, more toned physique and build stronger, healthier bones. In terms of our mental health, when we exercise, we release feel good chemicals that boost our mood and give us a post exercise high. Your energy level gets boosted and you feel amazing.
As well as all of that, exercising to improve our core strength helps to improve our posture and can even help manage or prevent back pain, a common complaint in the 21st Century. Core strength also prevents injuries when doing sports and can improve your overall performance.
Achieving a strong core is more than completing endless rounds of sit ups and crunches. So here’s our tips on exercising for a strong core and it’s many benefits that come with it.
Planking
Performing planks is a great core strengthener, and the great thing about them is that they require no special equipment (although an exercise mat is a good idea). They can be performed any time of day.
Start by performing planks on your elbows with your legs stretched out. When you feel stronger, try them with fully extended arms. When you want to challenge yourself more, you can do full planks and add some movement, with arm reaches, or rocking planks, for example. There are many options to adapt this exercise and target several abdominal muscles. You can also try side planks on your elbows or do a plank on a gym ball.
Online video course, Body Weight Exercise for the Femininely Fit Woman, run by experienced trainer Emma Titelbaum has been designed to target all of the main areas of the body, including the core. It’s a great way to learn how to exercise using just your bodyweight in the comfort of your own home. It includes full instructions on performing the perfect plank, so that you know you’re doing it safely and getting the most from it.
In case you are more interested in a personal, one on one approach, our experienced personal coach, Deirdre Perquy, can motivate and guide you to improve your core stability. All her exercises and training sessions are tailored to a person’s level and goals.
Cardio
To achieve a strong core, we mustn’t overlook the power of cardio. The benefit of cardiovascular exercise is that it makes us work hard to burn the fat that can settle around our middle, on top of the layers of muscle.
One of the best all round fat burning cardio exercises is running or jogging. If you never ran before, start slow and keep to short distances whilst gradually building up your pace and distance. Don’t forget to also work on your core stability and improve your ankle and knee stability, to prepare your body for this high impact sport and prevent injuries. Try adding impact exercises to your training too. That way your body will be adapted and ready to run longer and faster.
Yoga and pilates
Yoga is all about movements that flow and it’s a very mindful exercise that allows you to focus on your breathing. Each yoga move should be completed with an engaged core, and there are many yoga poses that are great for core strength and stability, which will in turn help to improve your posture.
Standing yoga moves in particular are great for core strength and balance, including the extended side angle and triangle poses as well as the warrior movements. Most yoga classes, including online ones, will include these.
Have you ever tried Pilates? It is great for core stability and very challenging. This type of exercise tones the body and focuses on proper breathing as well. Pilates improves flexibility, builds strength, and develops control and endurance in the entire body. These days, gyms are usually well-equipped with Pilates equipment, however, you can try out a Pilates class without leaving home if you would prefer.
Have you ever tried Pilates? It is great for core stability and very challenging. This type of exercise tones the body and focuses on proper breathing as well. Pilates improves flexibility, builds strength and develops control and endurance in the entire body.
Exercising for a Strong Core
As with any exercise, sticking to a routine keeping it as enjoyable and varied as possible will help you see results more quickly than sporadic exercise once in a while. If you’re struggling with motivation, keep an eye on our Course Pages as Vitacodis will add some motivations courses soon. If you are struggling with accountability, a personal coach can help you stay on track with your goals and motivate you to push yourself to your best abilities. By working one on one, exercises can be adapted to your specific goals.
Written by Deirdre Perquy
