Boost your core strength

Build the foundation for a fit and healthy body

The benefits of a strong core go way beyond a flat stomach and impressive six-pack – although they’re obviously a bonus. ‘Weak core muscles contribute to lower back pain, poor posture and injuries, as well as making everyday life a little harder than it needs to be,’ says Claire Moore of Believe & Achieve ladies-only gym.

Want to increase your physical power? Try these core-enhancing tips.

Know your core

So, what makes up the body’s core region? ‘This “power pack” of muscles includes the abdominal muscles, back muscles and the muscles that support the pelvis,’ says Claire. ‘Often women put effort into training their abs, but the real goal is to stabilise and strengthen the entire torso.’ These core muscles have an important job – they keep you upright and support your entire structure in day-to-day activities, such as climbing stairs or reaching for an item on a shelf.

Get the benefits

✢ PHYSICAL STRENGTH

A strong core will be the foundation of your strength, stamina and power in your workouts. ‘You’ll struggle to find a sport that doesn’t rely on core strength for performance,’ says Claire. ‘It will also have a positive effect on flexibility and overall fitness.’

✢ BALANCE AND STABILITY

This isn’t just about being able to stand on one leg. ‘Balance is needed every day – when you’re walking on an uneven surface, cycling on a bumpy road, or trying not to slip on an icy pavement,’ says Claire. ‘If you have better control of your muscles, it’s easier to find your centre when you’re caught off-balance.’

✢ POSTURE POWER

A strong core helps you maintain better posture. As we age, our muscles become weaker so unless we work them, the effects of gravity pulling us down into a stooped, collapsed position are harder to overcome. ‘Building core strength reduces stress in the lower back and brings balance to the front and back of your body, improving posture when standing and sitting,’ confirms Claire.

✢ EASY BREATHING

Better posture results in better breathing. ‘Standing straight and strong opens up your airways,’ explains Claire.

✢ EFFECTIVE WORKING OUT

Endless sit-ups or crunches are not the answer. In fact, there’s a higher risk of injury when repeating flexion and rotation of the spine too often, or incorrectly. ‘It’s better to incorporate core-strengthening exercises throughout a whole workout, rather than just an abs blast at the end,’ explains Claire. ‘You get a much deeper workout for the core by prioritising large muscle movements. Not only is this more effective, it’s more efficient, as you’re working more areas of the body at the same time.’

Try these exercises… ✢ SQUATS ✢ LUNGES ✢ LEG RAISES ✢ STABILITY PLANK ✢ SIDE PLANK Fit and strong

These core-focused workouts will help reinforce your foundations.

✢ PILATES

‘Your core needs to be able to cope with the strains that life puts on it,’ says Lynne Robinson of Body Control Pilates*. ‘Pilates is a great exercise because not only does it give you awareness of the whole body, you gain core stability and overall general strength.’

✢ TRAMPOLINING

Jumping exercises on a mini-trampoline or rebounder will challenge your balance and enhance coordination. ‘You’ll burn fat and pump the lymphatic system, as well as increasing core strength, flexibility and agility,’ says Kimberlee Perry, founder of the Bounce** workout.

✢ TRX

This suspension trainer works wonders for your core. ‘The TRX provides a full-body workout, using gravity and your body weight to strengthen the all-important muscles,’ explains personal trainer Lucy Gornall.

✢ BALANCE WORK

Using a balance board, aim to do a 30-second balance on one leg, then switch sides. Lift your knee higher to the chest to make it harder. Bodymate balance cushion, £17.95, amazon.co.uk >>