BUILDING A STRONG CORE

By Tarran Knowles

As the skull is to the brain, so is the core to your vital organs. I say this because the core is made up of protective muscles in the torso that provide you with stability, mobility, and functionality. We tend to think that the core is simply for aesthetics and we often negate its actual purpose for the body. I believe that when we understand why a strong core is important, we will be better motivated to maintain the healthy nutrition and fitness routine that is necessary for core strength.

3 BENEFITS OF A STRONG CORE

Improves balance and stability. Core exercises train the muscles in your pelvis, lower back, hips, and abdomen to work together. This results in better balance and stability and makes daily activities such as running, walking, and sitting much easier. Eliminates back pain. A body that is aligned and upright will make you less prone to back pain. Your core is at the centre of your body and therefore supports your entire body, especially your neck and back. If your core is not strengthened, other structures of your back will have to work harder to support the body. This leads to muscle strain and back pain. Improves posture. Good posture reduces wear and tear on your spine. It allows you to breathe deeply, making it easier for oxygen to travel through your muscles so they contract. Good posture makes it easier for you to stand and be seated comfortably for long periods of time. Good posture helps to keep your body aligned, eliminates back pain, and increases your overall exercise output.

As a wellness and health coach, strengthening your core is one of my primary focuses. Basically, we look at the core as the foundation of the body which ties everything back to the centre of your performance. A question that I often hear is, “How can I get rid of unwanted belly fat?” My cliché response is always, “Abs are made in the kitchen.” This simply means that a balanced diet and healthy nutrition is key. With that being said, healthy nutrition all boils down to prepping planning and the execution of a clean meal regimen.

4 CLEAN EATING TIPS

1. Opt for smaller portioned meals.

2. Be mindful of liquid calories (sodas, fruit juices, alcohol, etc).

3. Focus on eating more clean carbs (sweet potatoes, broccoli, oats, etc).

4. Limit your intake of processed and fast foods.

I know all of this may sound difficult, but once you get into the routine and adapt to the change you will realize that building a strong core has become a new lifestyle. I must inform you that there is no magic pill, no cheat sheet, nor an easy way out in attaining this goal of a strong core, but the results will be worth it.

4 of my go-to core exercises

1. Planks are one of the top core exercises out there. Planks focus on the full scope of the core. I recommend doing 4 sets of 30-second planks.

Planks

2. Mountain Climbers focus on the lower abdomen but also key in on mechanics and functionality. Do 4 sets of 45-second mountain climbers.

Mountain Climbers

3. Twisters mainly focuses on shaping the waistline and the core stability. Do 4 sets of 25 repetitions (1 full rotation being 1 repetition).

4. Old-school Crunches focus on the upper abdomen and is also a good stretch mechanism. I do 4 sets of 20 repetitions.

Crunches

There are a lot of core exercises out there, but these four can be used as a starting point and will be a staple as you continue strengthening your core. For a core blast, I recommend doing the four exercises as one routine.

At this point, we could go on about the scientific verbiage of how many and what muscles the core is comprised of. But that is another topic for another day. The focus here is to highlight the importance of a strong core, and we have covered those bases.

Through all of this, remember Romans 8:28: “all things work together for good to those who love God, who have been called according to his purpose.”