THE IMPORTANCE OF CORE STRENGTH

15 min sweat set with Ena

Whilst having a well-toned midriff can be very pleasing to the eye, it is more important to have a strong and exercised core to ensure correct posture and performance during overall movement and exercise. Having a strong core is going to benefit you in many areas of your life, and leading an active lifestyle will take you a long way.

But before jumping into a fire workout, let’s go into some detail…

What exactly is your core?

There is a misconception that our core is the part of the body where we see someone’s six pack or abdominal muscles (abs). The core is in fact a group of muscles, of which the abs are a part, together with our back paraspinal muscles, glutes, pelvic floor and diaphragm. Now imagine this group of muscles as a band that runs along the front and back of your body’s torso.

Why is it important to strengthen your core?

The core’s job is to stabilise the spine. To do so, it transfers and distributes forces in a proper manner, so that no one part of the body is overloaded. Essentially, strengthening the core prevents any isolated part of the body from being strained, and so a weak core does the opposite. Carrying groceries out of the car? A strong core will make it easier! Picking up a child? Strong abdominals will allow you to pick up and play with your child for years to come! What I’m trying to say is that exercising and developing the muscles in your core is going to increase your stability and balance while improving posture and reducing lower back pain.

How to tell whether your core needs some work:

• Poor posture

• Chronic lower back pain

Here is a circuit that is focused more on training and developing the core muscles than it is on breaking a sweat (if you do, that’s great too!). Try to incorporate it into your training, about 2-3 times a week.

Core Development

You will need:

• 15 minutes

• Water (always stay hydrated!)

Complete the circuit three times (as you become stronger, challenge yourself to a fourth round). Rest between circuits (after the eighth exercise).

NB: Keep your abdominal muscles engaged (tight) with every exercise!

1. Standing elbow-to-knee crunches, slow and controlled. 16 reps.

2. Good mornings, using a hinge motion in your hips. Feet shoulder width apart. Can be performed holding a kettlebell. 10 reps.

3. High knees. 20 seconds.

4. Glute bridges, squeezing your bum at the top of the bridge. 20 reps.

5. Heel taps. 20 reps.

6. Superman lifts. 16 reps.

7. Mountain climbers. 20 seconds.

8. Russian twists. 10 reps.

For more content on sustainable health and fitness or training programmes, you can find Ena on Instagram (@enavisagie_8)

Ena is a qualified Personal Trainer, assisting individuals through online coaching while sharing her journey and passion for fitness on social media. She has also obtained a degree in Marketing and Business Management.