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Strengthening Your Core Muscles

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Strengthening your Core Muscles 

A weakened core can be the stuff of nightmares in an abstract way. Your posture is visibly getting worse. You experience constant pains and aches. Your balance and stability are clearly declining. In a way, it does make you reminisce about your own mortality and the fragility of this beautiful experience that is life.

While there isn’t much you can do about time. There is a lot you can do to improve your core muscle state. Strengthening your core muscles enables you to live a fuller and richer life. Free from unnecessary pain and discomfort. All that starts with understanding the nitty gritty’s of these muscles. And that is what this blog will focus on.

Complications of the Core 

Information has always proven to be a powerful tool. It is very important to be aware of the core problems the moment they begin. Our sedentary lifestyle has probably been the greatest catalyst in regard to core muscle deterioration.

When this happens, unfortunately, it opens up the possibility of injury during exercise and even during our regular day-to-day activities. Here are some of the red flags that may be indicative of core issues.

  • Weakness and an inability to do daily tasks 
  • Issues lifting items 
  • Poor posture
  • Balance issues 
  • Sore back/Lower Back Pain 
  • Issues standing for extended periods of time.

The Core Cheat Sheet

Strengthening your core muscles isn't just about the abs. It’s almost synonymous that the core and toned abs are the same things. While this forms a major part of this group of muscles. An amazing combination of muscles comes together to literally pull our weight. They engage together and help carry us all day long.

These would Include:

The Obliques, come in a pair located on your sides. They help rotate our trunk and bend sideways.

The Transversus abdominis, naturally flat, works as a front girdle protecting and holding the internal organs in place.

The Erector Spinae, These are perfectly placed on your back and offer the support needed to stand up straight.

The Gluteal muscles, as you might have guessed, come in the rear. They enable us to extend our legs, walk and climb.

The Pelvic floor muscles, stretch at the base of your core and help your stability.

How Do I Start? Do I Really Need to go to the Gym to Strengthen my Core?

Now that you have the foundations in place and a can-do attitude. Let’s move to the execution.

The amazing news is you can do most core strengthening exercises from the comfort of your own home. You also don’t necessarily need equipment. A good exercise mat will work just fine.

With time, however, you might want to include weights in certain exercises to increase difficulty.

Bridge: Beginner Level

This exercise is perfect for glute activation, it tones your butt and thighs while training your core. A wonderful start to your core muscle strengthening journey.

  • Start on your back. Bend your knees and plant your feet on the floor at hip width. Place your hands at your sides, palms down.
  • Tighten your core and glutes.
  • Raise your hips until your knees are in line with your shoulders.
  • Hold for 15–40 seconds.
  • Repeat 4–6 times.

Intermediate Core Workout

You are up for something more challenging I see? This routine is a winner. These exercises incorporate your core reflex as well. It's not all about strength. Your core also needs to learn when to turn on. You'll also work your back in this routine. Engaging your abs and back, greatly improves core mobility.

  • Do the exercises that feel safe and right for you.
  • Do the quantity that feels challenging and safe for you.
  • If you notice one side feels weaker than the other, do more reps for your weaker side.
  • Do this routine 4x a week as long as your body is responding positively to it.

Want More? 

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