The Importance of a Strong Core

Our core muscles are extremely important in helping maintain our balance, stability and strength. If our core is weak the following things can happen:

  • Poor posture
  • Back pain
  • Tight hips
  • Tight hamstrings
  • Neck pain
  • Poor aerobic endurance
  • Loss of balance
  • Lack of strength

Training the core includes strengthening all the muscles, connective tissues, tendons and ligaments that support the spine, not just the abdominals. It is important to consider the following points when doing so:

  • The frequency of training – how often you train your core (2-5 days/week)
  • The intensity of training – 8-9 out of 10 for high-intensity intervals and 1-2 out of 10 for low intensity
  • The length of training time – how long you are training for
  • The type of training – body weight and/or weight-based resistance training

Since the core has a significant role in balance and stability, including exercises on unstable surfaces and varying the speeds of the movement will help the body react and re-centre more often, resulting in better training for real-life situations.

See below if you would like an awesome core workout that gets results.

Below is an example of a core workout that could be done as a high-intensity interval (HIIT) circuit. It consists of 10 exercises for 40 sec work time at high intensity and 20 sec resting as you prepare for the next exercise.

Repeat for 2 or 3 sets.

  1. Bosu Ball Squat Dumbell (DB) Press
  2. Farmer’s Walks
  3. DB Uppercuts
  4. Squat Thrusts
  5. Bosu Ball Split Squat and DB Bicep Curl
  6. Rotational (T) Push Up
  7. Bridge Lifts
  8. Crab Walks
  9. DB Deadlifts
  10. Plank Hold

Weekly Task:

Try the above workout and let me know how you go. Happy training!

Let me know how you go ?

– Denise.

Share This