It doesn’t matter what area of your fitness you are trying to improve: if you want better results, focus on your core strength. It’s the start of everything, and with a strong centre you can begin to push yourself harder, and go further than you have gone before.
In today’s guide, we’re going to go through some simple ways to improve your core strength from scratch. As ever, make sure you get a checkup from your doctor before starting any strenuous exercise if your body isn’t used to it. Making your body go from 0-100 is only going to lead to injury.
What you should focus on
Your core is the central hub of your body, consisting of your stomach and abs, your lower back, and the tops of your thighs and glutes. Strengthening the muscles in these areas will help you to be more flexible, strong, and more mobile.
For an everyday example of how this will improve your fitness, think about how you get up from a seated position on a low sofa. Do you have to use your hands and arms to push yourself up? With a stronger core, you’ll be able to get up without any assistance at all.
Simple exercises
To get started, you need to start working your core out a little more. There are a few easy ways of going about it. First of all, the next time you take a brisk walk, be mindful of your midriff. Keep it tight, and squeeze those glutes in, and as you walk you will be working your core well.
The next step is to up things a little. Swimming is a great way of improving your core strength because it feels like you are working less hard when you are in the water. Try the front crawl at first, and, again, always think about your core muscles as you swim. The butterfly is best for working out your core area, but it is a hard stroke. Find a swimming trainer if you want to learn how to do it well – and in safety.
Building up strength
Now you have improved your core a little; it’s time to start working those muscles. Think about joining a gym if you feel you need more guidance. A professional eye will give you a better overview of where you are at, and what to do to develop your strength.
Crunches are an obvious starting point. Find a mat to lie on, and bring it near a wall. Lie down with your back flat on the mat, lift your legs up, and place your feet flat against the wall. Now raise your head and shoulders and bring them – slowly – towards your knees. It’s important to concentrate you efforts on your midriff, rather than your upper back, which might lead to an injury. Try doing as many as you can.
There are other exercises you can start as well. The Superman, for example, can be a killer. And you can also try leg raises, using a scissor action from leg to leg. Core exercises hurt – and they are supposed to. But keep going as much as you can. The only things to watch out for is if you feel an unusual pain, a twang, or a sudden weakness. If so, give yourself a break and if the symptoms don’t clear up, pay a visit to your doctor.
OK, so exercising your core is a tough workout and not something you should do every day. At most, try and do fifteen minutes or so every other day, and it won’t be long until you start feeling the benefits.
