SEARCH BLOG POSTS
How to Build a Strong Core
The Merriam-Webster dictionary has quite a few
definitions of the word core. After all, it has quite a few meanings, often
relating to the middle of things. In the case of fitness, the core refers to
the middle of the body. However, we think another dictionary description sums
it up even better, as the “basic, essential, or enduring part” of something.[1]
We prefer this description because it could
not be any truer. The core of your body is indeed very essential to your
physical health and strength. Working at it and keeping it healthy and powerful
will be incredibly beneficial to you both during your workouts and also in your
daily life.
What Is
Your Core, Anyway?
Let’s start with the basics.
Your core is your set of abdominal and
surrounding muscles, including your hips, back, and shoulders. For many, toning
and strengthening their core is purely aesthetic— after all, a set of washboard
abs is a very desirable feature to many of us. However, strengthening your core
goes well beyond how you’ll look in a bathing suit this summer. After all, your
abdominal muscles are the facilitators for a large bulk of the movements that
you make every day. Also, it does store
and protect your central nervous system, and quite a few of your organs.
Because of this, core building and strengthening are important because they are
great for your body, in terms of both your physical fitness routine and in your
daily life.
Why is
Core Strength So Important?
We believe that core strength is among the
most crucial parts of maintaining a healthy lifestyle. A few of our most
pressing reasons?
- It Can Do Wonders For Your Posture
Not only is poor
posture not exactly the world’s most attractive look, but also it can be tough
on your back and other parts of the body. If you’re a chronic “sloucher,”
there’s still hope for you to improve your posture. As it turns out, a weak
core might be to blame. By honing in on your core and working on strengthening
it to the max, you’ll likely find that your shoulders and upper back are better
primed for keeping upright.
- You Might Find You Have Less Daily Pain
You may assume that a
weak core only causes pain after a tough workout that calls upon your abdomen.
However, a weak core has also been found to contribute to physical pain outside
of your exercise hours. Actually, overly built back muscles often go hand in
hand with under-toned abdominal muscles.[2] Furthermore, activities that
aren’t great for
your core have the same negative impact on your back. For example, sitting
slouched over a desk every day without engaging your core muscles can lead to
nasty complications, like compressed spinal discs.
- It’ll Keep Your Organs Safe
As we mentioned
above, your abdominal muscles encase quite a few of your most essential organs,
veins, and arteries. These internal parts work incredibly hard all day— and
it’s the job of your abdomen to protect them.
When you strengthen
the muscles of your core, you are giving another layer of security to your
internal organs and arteries. A strong core will be able to give your organs
the support it needs to function, and help you move with ease. Alternately,
when your organs are left with no help from your weak core, you might find
yourself having unexplained pain later in life.[3]
- It’ll Make Injuries Far Less Likely— At the Gym, and In Daily Life
One of the best
things about a strong core is the physical stability it provides. With a strong
core, one can get the absolute most out of their workout routine; it can help
you hold a yoga pose for longer, perfect your form for push-ups, or run with
more speed and focus. Not only does this enhance your physical fitness results,
it plays a large role in preventing you from getting injured.
When your body is in
a stable, core-led position, it is easier to perform arduous tasks, whether
that’s lifting a heavy sofa during a move, or participating in a triathlon.
With either of these (very different) activities, it’s crucial for your
movements to be on track. The wrong twist or turn in your body could most
certainly ruin your day— or worse. Having the grounded stability of a strong
core will prevent those types of injuries.
- Your Workout Routine Might Come Easier
A stronger core will
make once-difficult seeming tasks feel like a breeze. After all, your body will
be primed to perform them and will have the necessary strength to follow
through. Also, less risk of injury will inspire you to keep working away.
- Your Body Will Look Incredible
First thing’s first:
everybody is built differently. A strong, powerful core will not look the same
on every person, and one most certainly does not need toned abs to look amazing. However, many people who
spend
time strengthening their core do find that their midsection becomes trimmer,
and more toned in the process. So, if you just so happen to like how you look
with a stronger core, that’s great news. Bring on the trips to the beach—
chances are, you’ll feel confident, powerful, and attractive. Plus, that
once-difficult jog along the sand will feel like child’s play.
Are
There Certain Workouts That Strengthen the Core?
Lots of folks associate core strengthening
exercise with crunches and yoga balls, but it can reach far beyond that.
Really, there are plenty of core-strengthening exercises that suit a wide
variety of lifestyles. After all— we all work out in different ways.
Plenty of popular exercises help to condition
and strengthen the core, like push-ups, or dumbbell drags. We have quite a few
favorites. However, our top three would probably be:
- Planks
This is a classic
core-strengthening exercise, and for good reason— it works! It’s also fairly
straightforward to newbies to the fitness (or core strength focused) world. To
perform a plank, come down to the floor, and place your forearms and knees on
your matt. Your shoulders should be directly over the elbows, and your hands
should be extended. Once you’re in position, tuck your toes, and gently lift up
your knees away from the matt. Be sure to hold your form and keep your core
taut. For this workout, try to start out doing this for a minute at a time.
Eventually, you’ll likely be able to hold it for longer.[4]
- Three Point Touch
The three-point touch
is swiftly gaining popularity in fitness communities for its ability to
strengthen the core without needing anything but a yoga mat.
To perform the
three-point touch, get into a pushup position on your mat. Align your hands
right beneath your shoulders, and keep your feet together.
Now come the “three
points.” Twist your hips to bring your left leg underneath your body and over
to the right side. Now, touch the floor with your heel. That’s a point. Bring
the leg back to its original position, with your toes touching the matt. That’s
your second point. Finally, bring it out to the side and touch the floor with
your toe. That’s your third and final point. Repeat the entire process with
your right leg. This exercise can start off with a minute and can be worked up into a longer routine.[5]
- The Bridge
The bridge pose finds
its way into many forms of exercise, and we love what it does for the core.
It’s also a great stretch! To safely perform the bridge, lay on your back atop
your mat. Plant your feet on the mat (with your knees pointing skywards) and
keep them apart— the length of your hip. Engage your abdominal muscles, press
your back deeply into the floor, and place your arms on the ground, aside your
body. Pull your shoulders back into the mat, like you did with your back.
Starting with your pelvis, lift your body from the mat, one vertebrae at a
time, and try to get your hips as high up as possible. Now, slowly return your
body back to the mat, vertebrae by vertebrae. Repeat this exercise for at least
a minute, and work your way up to longer reps over time.[6]
Is it
Possible to Build a Strong Core Through Nutrition?
To strengthen your core, you will need to
engage in physical activity that promotes abdominal strength. However, you can
supplement your hard work by following a healthy and nutritious diet in your
daily life. It may not be the force that strengthens your core, but it will
most certainly help your core work show up on your body. These foods help your
body to bust the extra fat that tends to stick around the abdomen, allowing
your torso to attain a more toned and trim appearance as your core workouts
begin to take hold.
So, what are these special foods? We love:
- Eggs
Not only are eggs
versatile, but they are also a dream for banishing dreaded belly fat and
helping you reveal the abs that lay beneath. They have an ideal amino acid
balance, and contain choline, a nutrient thought to raise metabolism levels and
even shut down certain genes that are responsible for retention of fat in the
stomach. Also, eggs make a super fortifying breakfast, and will keep you full
for ages. We also love keeping them hard-boiled and peeled in the fridge, so
they’re ready to snack on in a moment’s notice.[7]
- Almonds
Is it just us, or are
almonds the perfect food? They’re delicious raw or toasted, sweet or salty,
blended into nut butters, soaked into vegan-friendly “milk,” or just enjoyed
whole. They make a satisfying snack, and go with pretty much everything—
seriously, try to imagine one ingredient that would taste bad with almonds!
When it comes to
shaping your torso, almonds play a pretty noble role. They actually have the
ability to block the calories that you consume. Furthermore, they’re loaded
with magnesium, which actually helps to strengthen those muscles you’re working
on.[8] Try
throwing some toasted almonds into your next salad, use them instead of pine
nuts in pesto, or even throw them into a veggie stir fry for a delicate and
tasty crunch.
- Green Vegetables
The fiber in
vegetables like kale, spinach or broccoli is a great tool for maintaining your
figure and properly digesting food. They’re also chock full of calcium, which
will do wonders for your muscles and energy levels during your training
sessions. These days, one of our favorite uses for broccoli is to simply throw
them on the barbecue, drizzle with a bit of extra virgin olive oil, and serve
them with an (almond-based!) romesco sauce for dipping. Yum!
At Jack
City Fitness, your core strength is important to us. That’s why we offer both nutritional
counseling and personal
fitness coaching sessions. We want to make sure that you are
using your body in a way that enables you to perform at your very best— whether
that means here at our gym, or whenever you need to carry out physical activity
in your daily life.
When you
sign up to become a partner
with Functional Idaho
Fitness, we welcome you to
the family by inviting you to our brand new facility for a free
consultation. From there,
we’ll be able to help you find the best workout routines for you— whether that
means strengthening your core, gaining muscle, or training your cardiovascular
system. It’s all available here— and our gym is open to you 24 hours a day, so
you can work on your own schedule, not anybody else’s.
Come and
see us today— you won’t believe just how capable and strong you really are.
[1] https://www.merriam-webster.com/dictionary/core
[2] https://www.besthealthmag.ca/article/5-reasons-to-strengthen-your-core/
[3] https://www.besthealthmag.ca/article/5-reasons-to-strengthen-your-core/
[4] https://youtu.be/ASdvN_XEl_c
[5] https://www.youtube.com/watch?v=bQBzkPuvKgo
[6] https://www.youtube.com/watch?v=PkM2 pnc
[7] https://www.eatthis.com/best-foods-for-abs/
[8] https://smartlifebites.com/best-foods-for-a-strong-core/