Simple Hacks for a Stronger Midsection!
On some level we all pretty much know that whether we want six-pack abs or simply the ability to live a long, upright life without falling, our “core” is the key. Actually, our core is the key to a few more things like avoiding back pain, a stooped posture and incontinence (really!) as we grow older. A strong core also gives us more energy and endurance for the other things (outside of strengthening our core muscles) we want to do in life.
Now that we can agree that our core is critical to our health and well-being, not to mention our good looks, let’s figure out how our core muscles work and how we can make ours stronger without spending hours at the gym.
Deconstructing the Core
Core muscles are often considered synonymous with abdominal muscles, but our core is actually made up of several muscle groups in the front and back of our bodies. Together they stabilize the spine, pelvis and torso, help our posture and give us the endurance to do, well, just about everything.
Abdominals or “Abs” are, of course, the most “famous” core muscles. There are even different types of abs, including the much coveted six-pack muscles and the obliques, which run along our sides and help define the waist.
Lower Back, or Lumbar Muscles actually run from the base of the neck to the bottom of your spine. Strengthening these muscles is crucial for counterbalancing the abs, maintaining posture and assisting in movements like bending and lifting.
Glutes are powerful muscles in the buttocks. They’re involved in hip movement, pelvic stability and contribute significantly to maintaining proper posture and preventing low back pain. They’re also pretty large muscles, which respond well to strengthening exercises.
Pelvic Floor Muscles form the base of the core by supporting the pelvic organs and contributing to core stability and the ability to hold our urine and bowel movements as we grow older. Strengthening these is particularly important for women after giving birth.
One-stop Core Strengthening
There is a reason planks are fitness experts’ first choice for core strengthening. For one thing, planks actually strengthen all our core muscles. They also come in various levels of difficulty to suit different fitness levels. Perhaps the best thing about “planking” is that a little goes a long way towards developing core strength. These are some basic planks. Start with a few seconds and extend the time when it feels right. You’ll be amazed at how quickly you will get stronger.
Standard Forearm Plank: Start by positioning yourself face down on the floor, resting on your forearms and toes. Keep your body in a straight line from head to heels, engaging your core muscles. Hold this position, aiming for anywhere between 20 seconds to a minute, depending on your fitness level.
High Plank: Similar to the forearm plank but performed on your hands, with arms fully extended and palms flat on the floor. Again, maintain a straight line from head to heels. High planks engage the arms and shoulders more than forearm planks.
Side Plank: Lie on your side and prop yourself up on one forearm, with the elbow directly under your shoulder. Stack your feet or stagger them for better balance. Lift your hips, forming a straight line from head to feet, engaging your obliques. Hold on each side for 20-60 seconds.
Starting Slow
While planks are an excellent exercise for strengthening your core, you can ease into core strengthening in other ways. Here are a few easy options:
Bird Dogs: Begin on your hands and knees on the floor. Brace your core muscles to stabilize your torso and keep your neck in line with your spine. Extend your right leg straight behind you while simultaneously reaching your left arm forward, maintaining a straight line from your fingertips to your heel. Hold this extended position briefly, then slowly return your arm and leg back to the starting position without touching the ground. Repeat ten times, alternating sides.
Dead bugs: Lie flat on your back on a mat or the floor. Bend your knees at a 90-degree angle, with your calves parallel to the ground. Your arms should be extended upward toward the ceiling, perpendicular to the floor. Lower one arm backward toward the floor overhead while simultaneously straightening the opposite leg, lowering it toward the ground without letting it touch. Keep your lower back pressed against the floor and maintain the 90-degree bend in the other knee. Return to the starting position by bringing your arm and leg back to the initial position with the knee bent and the arm extended upward. Repeat the movement on the opposite side, extending the opposite arm and leg while keeping the core engaged and stable. Start with ten repetitions on each side and increase when you are comfortable.
Seated Leg Lifts: Sit upright in your chair with feet flat on the floor. Lift one leg straight out in front of you. Hold for a few seconds, then lower. Repeat on the other leg. Perform ten repetitions on each leg, gradually increasing as you feel more comfortable.
Tiny Habits for Core Strength
If you’re the type of person who can’t imagine working actual exercise into your day, all is not lost. Here are five tiny habits you can execute while you are doing something else. Making any of these a daily habit will guarantee a stronger core.
- Check Desk Posture: Maintaining good posture while sitting at your desk will go a long way towards strengthening your core. Use an alarm or timer and check your posture every hour while you’re working. Sit up straight, aligning your ears, shoulders, and hips. Avoid slouching to engage your core.
- Active Sitting: Consider swapping your chair for a stability ball. It promotes active sitting, forcing your core muscles to engage subtly throughout the day.
- Micro Movements: Introduce small movements during the day. Rotate your torso side to side while waiting for the coffee machine or standing in line. These micro-exercises keep your core active.
- Standing Desk Breaks: If possible, use a standing desk for part of your day. Standing engages your core naturally and breaks up long periods of sitting.
- Daily Desk Stretches: Incorporate gentle stretches into your work day. A seated torso twist or a standing side bend can work wonders for your core flexibility.
A Tiny Time Commitment Can Change Your Life
It only takes a few minutes a day to get stronger where it counts. But consistency is key. Try adding a minute of planks or other core exercises to your morning routine, perhaps after brushing your teeth or putting on your socks. Bingeing your favorite show? In the few seconds between episodes, pause and do some torso twists or seated leg lifts while sitting on the couch. The next time you’re driving, practice tucking your pelvis and clenching your core muscles. By working core strengthening exercises into daily life, you’ll see progress faster.
A strong core can be life-changing. Whether you’re reaching for something high on a shelf or walking on uneven terrain, a strong core will help prevent falls and injuries. Not only that, but a strong core can make any movement safer including bending, lifting, twisting, carrying, and standing. Finally, a strong core increases your endurance for both exercise and sexual activity.
At Amaze we want to help you get healthy and stay healthy. And of course, we’re always here to help.
