15 Minutes to a core of steel
Expert PT and competitive bodybuilder Simon Collins explains why you should never overlook your core
No matter what your training goals, whether you are new to exercise or have been working out for years, the one piece of advice I believe everyone can benefit from is the importance of a strong core.
A strong core has many benefits, which are often overlooked, and those looking to truly achieve their potential should always incorporate core stability exercises into their training plan.
There has always been a difference of opinion as to exactly what muscles form the core, but generally speaking the core includes all of the muscles of the midsection. These muscles are the transverse abdominis, rectus abdominis, obliques and erector spinae.
All of these muscles combine to stabilise the whole body and help us carry out a number of our day-to-day activities. They also help provide us with overall strength and create a good power base to assist us when performing various exercises.
An experienced bodybuilder once told me that a strong core is like your body’s own weight lifting belt. It helps promote stability and good posture and can dramatically reduce the risk of injury particularly in the lower back.
I have always included core exercises in my training and have seen first hand the benefits of doing them on a regular basis. They are relatively simple exercises and most can be done either in the gym or in your own home. A good core workout can be done in as little as 15 minutes so there should be no excuses about lack of time.
Work your core
I’ve put together my favourite core exercises to get you started and incorporate into your workouts along with a step-by-step guide on how to perform them.
Plank
Lie on a yoga mat with the forearms flat and elbows underneath the shoulders. Extend the legs out and place the tips of the toes on the ground. Slowly raise your torso off the ground until the head, shoulders, hips and heels are all aligned. Tense the abdominal muscles to hold this position for as long as possible maintaining good form. Do not allow hips to drop or arch lower back.
Variations:
- To increase the difficulty, try raising one leg off the ground.
- For the advanced trainer try weighted planks by placing a small weight on the lower back.
- Add in a weight bag. Place the bag on the floor and start in the plank position with your arms either side of the eight bag. From here push yourself up onto your hands and tap the sides of the weight bag with each hand before returning back down onto your forearms and repeating.
Side plank
Lie on your side on a yoga mat and place nearest forearm flat on the ground. Extend legs out keeping feet together. Slowly raise the hips off the ground until until the head, shoulders, hips and heels are all aligned. Tense the abdominal muscles to hold this position for as long as possible maintaining good form. Do not allow hips to drop.
Variations:
- To increase the difficulties try raising one leg or arm (or both) off the ground
Hip bridge
Lie on your back on a yoga mat with your knees bent and feet flat on the floor. Place the arms alongside the body with palms facing down. Keeping a neutral spine slowly raise your hips off the ground until they are in line with your knees and shoulders. Pause for a few seconds before slowly and under control lowering to the start position.
Ab roll on gym ball
Kneel down in front of the gym ball and place your arms flat on the top of the ball with your elbows bent. Slowly roll forwards and as far as you can comfortably go, keeping the abs engag
ed throughout. Pause in this position and then use your arms and abs to pull your body back up to the starting position.
Bird dog
Kneel on a yoga mat and place your palms flat with both your legs and arms shoulder width apart. Slowly raise right arm and left leg and extend out. Pause and slowly return and repeat with left arm and right leg.
Prone cobra
Lie face down on a yoga mat with your arms down by your side and your palms facing up. Squeeze your glutes and slowly raise your head and chest off the floor bringing your arms out and up. Rotate your hands so the thumbs point upward. Pause in this position for a few seconds and slowly return.
Russian twist
Sit down on the floor feet together and knees bent. Place hands together and out to the front. Lift feet off the ground and try to maintain balance. Twist the torso to the right as far as you can then repeat all the way to the left.
Variations:
Make the exercise harder by holding a weight bag, medicine ball or dumbbell.