This month we’re talking about the importance of core strength. If the word ‘core’ has brought the image of a six pack to mind, you’d be forgiven. Fitness and aesthetics have a long-intertwined past, but thankfully the links between the two are starting to fragment, and a strong core is being valued for many additional reasons. Good core strength has numerous advantages that are relevant and beneficial to all. These include improved posture and balance, ease of day-to-day movement, reduced lower back pain, improved form when exercising and reduced risk of injury.

So, what exactly is your core and how do you strengthen it? Imagine your core as a cylinder which wraps around your torso and is capped with your diaphragm at the top and pelvic floor at the base. The cylinder encompasses muscles in the back (lats), sides (obliques) and front (abdominals) of your body. Each of these play a specific role and work harmoniously to support your posture, spinal movement and hip mobility.

When performing core exercises keep the image of a cylindrical can in mind and aim to work the muscles that wrap around, as well as those at the top and base. Core training should always be multifaceted, working multiple areas either individually or as a whole. Traditional moves like sit ups and crunches are important to strengthen front abdominal muscles but don’t fixate solely on these. Add in oblique exercises which involve twisting movements to work the sides of your torso – think bicycles, weighted side bends and side planks. Place emphasis too on the muscles in your back. Deadlifts, weighted rows and bodyweight Supermans laying facing down are all great examples of back strengthening moves.

Let’s also remember the power of a plank. Planks, on elbows or hands, are a must – strength from stillness is a powerful thing! You’ll feel the effects on your entire core as you brace to hold steady. Your diaphragm at the top and pelvic floor at the base can be targeted and strengthened during many core exercises. Imagine zipping up a tight pair of jeans (lift the pelvic floor and tighten across your ribcage), holding this posture and breathing steadily as you perform core work will engage your diaphragm and pelvic floor muscles and maintain your core’s 3D solid form.

As with any type of exercise, build up steadily and take modifications as necessary, remembering that consistency and incremental progress is the best way to achieve. Core training sessions don’t need to be lengthy – 5 or 10 minutes two or three times a week will set you up nicely. Add them into your lifestyle and give your core the focus it deserves, we know you’ll feel the perks throughout your whole body and move forward with perfect power and poise.