How to Build Core Strength: A Guide
If you’ve heard how important it is to build core strength, but don’t actually know why, then you’ve come to the right place!
Whether you want to develop a killer six pack, increase your sporting performance, reduce pain, or enhance your flexibility, our essential guide to core strength offers everything you need to know.
What is Core Strength?
While ‘the core’ and ‘abdominals’ are both words that are often used interchangeably, there is a difference.
The best way to imagine the core is as a 360° cylinder or box in the centre of your body. It incorporates the visible abdominal muscles on the front and sides of your torso, as well your lower back and glutes, your diaphragm at the top, and your pelvic floor at the bottom.
Core strength is simply how well these muscles work together to stabilize the spine. This is why it’s valuable for everybody to build core strength.
How Do You Build Core Strength?
Why Build Core Strength: The Benefits
There are multiple benefits to developing your core beyond aesthetics, although this is often reason enough for many people. Ultimately, when combined with a low bodyfat percentage, having a strong core will result in a chiselled abdomen – the desirable six-pack.
However, core strength is much more than a beach body booster. Build core strength and you will reap the rewards in all areas of your life.
You will enjoy enhanced flexibility, better balance and improved stability. This pays off in your daily life as everyday movements like bending, lifting and moving become a lot smoother. In short, grabbing shopping bags or picking up the kids is easier with a strong core.
Equally, your sporting performance is often relative to the strength of your core. So, if you want to improve your golf swing, dance steps, running, soccer, tennis or baseball, you will be wise to develop better core strength.
Meanwhile, building core strength reduces your risk of developing lower back pain at any age. If you have ever suffered from chronic back pain, you’ll know why this is such a benefit!
Fortunately, it’s surprisingly simple to build core strength and it can be done anywhere, with minimal equipment.
Whatever your ability, you can start by performing classic core movements such as:
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Planks
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Sit-ups
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V-sits
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Russian twists
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Bicycle crushes
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Glute bridges
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Dead bugs
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Leg raises
You can also take advantage of the increased intensity offered by core-focused equipment such as Swiss balls, core sliders and ab rollers.
Additionally, you can improve your core strength with other resistance training movements. For example, good core stability is required for squats, deadlifts, carries and press-ups, and improving your strength in these lifts will translate to better core strength.
Underpinning all this is consistency. It’s best to perform short core workouts two to three times per week, starting with basic exercises and increasing the intensity over time. This may be in the form of adding weight, adding reps or increasing the frequency of your core sessions. It’s always sensible to record your workouts in a log book to monitor your progress.
The Importance of Building a Healthier Body
To build core strength is just one part of developing a fit, healthy and pain-proof body. If you have a strong core but are still eating poorly, lacking sleep and dehydrated, then you won’t look or feel great – no matter how strong your core.
Additionally, if you want to show off your core and those desirable ab muscles, then you must have a relatively low bodyfat percentage. This is approximately 6% to 13% for men, 14% to 20% for women.
Following these healthy living principals can help:
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Eat a diet rich in nutritious wholefoods, including fibrous vegetables, lean protein and healthy fats
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Determine your TDEE (daily calorie expenditure) and aim to stick to this each day
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Engage in at least 150 minutes of moderate intensity activity a week (spread over 4 to 5 days)
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Hydrate properly with approximately two litres of water each day, adding electrolytes when necessary
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Get adequate sleep by aiming for between 7 to 9 hours per night
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Reduce your consumption of alcohol, junk food and less healthy snacks
The Final Word
By now, you should have a better idea of the benefits of cultivating a strong core and what you need to do to build core strength.
Whether you have aesthetic goals, want to avoid back pain, or simply want to enjoy a healthier and happier life, it all starts with a strong core.
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