How to Build Core Strength

Exercising requires discipline and perseverance to develop the muscle and strength you want. Many people want to develop their core. They do all the things they read about on the internet in the hopes that it will help them build core strength. Unfortunately, some programs are not that beneficial and only result in muscle strain rather than the actual building. There are proper ways to build core muscle strength, which is what this whole article is all about.

Core Strength Myths Debunked

Exercising Your Core Burns Belly Fat

According to Certified Personal Trainer Julia Buckley, rather than doing a lot of core exercises such as crunches, it is best to pick exercises that work on several muscles across the entire body. Examples of great exercises are lunges and burpees since they use up more energy and burn the most fat. 

Buckley also explains that a burning sensation in the belly when you do crunches does not mean it effectively burns belly fat. It only means that lactic acid builds up in the muscles, which happens to the body when you train hard.

Your Core Is Your Abs

One of the core’s functions is to stabilize the spine. It also acts as the center of gravity for the entire body. While abs are part of the core, it’s not the only body part that comprises them. This may surprise many people who always refer to their abdominals as the core of their body. 

The core is composed of your abs, lower back, glutes, and hips. It also includes all your torso muscles, excluding the extremities. You can say that your shoulders, lats, and diaphragm are also part of your core. 

Core Training Needs to Be Done Everyday

How to build core strength? Do you need to do core exercises every day? The answer is no. Just like any other muscle in your body, your core needs rest as well. Though technically speaking, the core muscles never rest since you use them every day. However, actual core training is a different issue altogether. 

Core training can strain your muscles if you do it daily. And you don’t want to overstress your muscles, right? Give your muscles time to recover if you want to build strength. Doing core exercises every other day is better than doing them daily.

Core Training Results in 6-pack Abs

Many people who are not familiar with core exercises think that core training will give them those glorious 6-pack abs, along with a strong core. But it does not necessarily result in that. This is because each of us has unique genes, making our muscle tissues different from each other.

The abdominal muscle has intersections that will determine how your abs will look. If these intersections are thick, then you can have well-defined abs. Unfortunately, for those with thin intersections, the abs will likely not be as defined and will mostly result in a 2-pack instead of a 6-pack. To help highlight these packs, you may want to work on your obliques more. This will help provide focus on your packs regardless of the number.

How to Build Core Strength for All Fitness Levels

Now that we have debunked the most common myths surrounding the human body’s core, let’s dive into the things you need to know on how to build core strength. These exercises have been categorized into different levels.

Beginner Level

When you are new to exercising and core training, do not attempt to do advanced routines. Doing so may cause strain to your muscles or injury to yourself. However, these simple exercises can be easily done by beginners. These exercises are also your stepping stone to building core strength.

Supine Toe Tap

The supine toe tap is one of the most basic yet useful core strength exercises. People familiar with Pilates are also familiar with this simple move. The supine toe tap works by engaging your core, specifically the glutes. It also works your hips and legs while placing minimal pressure on the spine.

1. Lie flat on your back with hands at your sides. Keep your palms down on the floor
2. Lift your legs and bend the knees at a 90-degree angle
3. Tighten your core muscles as you lower your right foot until it lightly reaches the floor. Make sure not to move your left leg from its original position of 90-degrees.
4. Return your right leg to its starting position. Repeat Step 3 with your left leg while keeping the right in a stable 90-degree position
5. Do 1 set of 8-12 repetitions

Plank

Planking may look easy, but it requires proper focus and discipline to do it correctly. Planking is a great exercise that strengthens your core, along with your arms, shoulders, and legs. When you do a plank, make sure that you practice proper body mechanics as well. Otherwise, you may injure yourself unintentionally during this core workout.

1. Drop on all fours. Place your forearms on the floor. Make sure that your elbows are directly under your shoulders. Meanwhile, your knees should be in line with your hips
2. Extend your legs towards the back while keeping your feet apart (hip-width). Your body should be on a straight line from shoulders to heels
3. Keep your hand in a neutral position while gazing down at your hands
4. Tighten your core and hold the position for 10-30 seconds

Crunches

Crunches are basic moves used to build core strength. People who want to build core strength most often start with crunches. However, crunches should be performed under careful supervision, especially if you are just starting out. Also, if you have back pain, crunches must be done with extreme caution as they can make the pain more severe.

1. Lie on your back. Bend your knees with feet hip-width apart and firmly set on the floor. Align your head and spine. Place your arms across your chest in a crisscross position
2. Relax your neck and shoulders, then tighten your core. Tuck your chin
3. Raise your upper back while keeping the lower back and pelvis on the floor. Make sure that your feet stay firm on the floor as well. Pause for a couple of seconds
4. Return slowly to your starting position and repeat 1 set with 8-12 repetitions

Intermediate Level

As you progress in building your core strength, you will reach the intermediate level. Here, exercises start to get more challenging. 

Dead Bug

Dead bug exercise helps strengthen your core muscles. Aside from the physical aspect of this exercise, it also helps with linking your body and mind. The dead bug requires the mind to connect with the body as you move your legs and hands accordingly to accomplish the figure.

1. Start with your back flat on the floor. Extend your arms by reaching upward toward the ceiling. Bend your knees at a 90-degree angle
2. Extend your right leg down to the floor while setting down your left arm overhead. Make sure that the leg and arm are close to the ground. Squeeze your glutes and engage your core.
3. Return the right leg and left arm to their starting positions
4. Repeat the steps using your left leg and right arm this time
5. Do 1 set with 8-12 repetitions

Bird Dog

From a dead bug, let’s proceed to the bird dog. This exercise helps both your abdominal and back muscles. It is an effective core strength exercise. Not only will it help stabilize your core, but it will also help you develop balance and coordination.

1. Drop to the ground on all fours. Keep your arms level under your shoulders and your knees beneath your hips
2. Engage your core. Slowly lift your right leg in a straight position to hip level while also lifting and extending your left arm at shoulder level all at once (see above photo). Keep your palm down and hold the position for a couple of seconds
3. Go back to the starting position and repeat with your left leg and right arm
4. Do this for 1 set with 8-12 repetitions

Half-Kneeling Wood Chop

The half-kneeling wood chop makes use of a very simple move. What makes it an intermediate-level exercise is the addition of weights. This core training exercise targets your inner and outer obliques, lats, shoulders, and transverse abdominals, making it a valuable core exercise.

1. Kneel on the floor while keeping your upper body straight. Move one of your feet forward while keeping it firmly on a 90-degree angle. Hold a light or medium dumbbell beside the knee on the floor. Each of your hands should support each end of the weight
2. Raise the dumbbell upward in a diagonal pattern toward the ceiling. Rotate your upper torso while keeping your hips stable. Only the abs should twist
3. Lower down the dumbbell to its starting position
4. Do 1 set of 8-12 reps on one side. Change to the other side and repeat

Advanced Level

Complexity at its finest level is effective for engaging your core and building core strength. But, how do you build core strength at such a difficult level? Is it possible to do? Of course, it is. 

However, it is crucial to note that you should not directly do exercises at the advanced level if you are a beginner. Exercises at this level are reserved for professionals and those who have developed stronger core muscles that can support these exercise movements.

Side Plank with Rotation

Planking becomes more complex with some rotation added to an otherwise basic move. However, just like the basic plank, it strengthens the arms, shoulders, and obliques.

1. Lie on your right side. Place your forearm underneath your shoulder and extend your legs with the left foot lying on top of the right. Engage your core
2. Raise yourself and ensure that your body makes a straight line. Hoist your left arm straight towards the ceiling, as shown in the photo above
3. Twist your upper body toward the floor while bringing your left arm below your torso.
4. Return to the starting position where your body makes the straight line again and the left arm is up in the air
5. Do 1 set for 8-12 reps
6. Repeat on the other side

Side Bend

When doing side bends, you need to have a stronger arm and hand. The movements of this exercise allow you to engage your deep core muscles even more. It also works wonders on your obliques as well as your arms and back.

1. Position yourself on a side plank. Your right hand should be on the floor and directly beneath your shoulders, while your left arm should be at ease on your left side. Place your left foot on top of the right. Or, if you need more balance, you can put the left foot on the ground in front of your right foot
2. Tighten your core and glutes
3. Lower your hips down to the ground and push it back up again to its starting position.
4. Do 1 set of 8-12 reps
5. Repeat on the other side

Jackknife

Trainers and instructors refer to the jackknife as a complete core exercise. Rightfully so! It makes use of all core muscles and improves core stability. However, it is saved for people with more advanced skills.

1. Lie with your back on the floor, extend your legs. Arms need to be extended over your head as well while keeping it close to your ears. Tighten your abs
2. Point your toes forward, squeeze your thighs and glutes. Then, lift your legs and upper back at the same time to form a V-shape with your body. The hands should meet closely with your feet. Make sure that you keep your core contracted throughout
3. Return to your starting position
4. Repeat for 1 set of 8-12 reps

Takeaway

Identifying the proper ways to build core strength is crucial for achieving your goals. Do not overstress yourself with routines, especially if you are just starting out. It is best to start with 1 set and gradually work from there. This way, your core muscles won’t be shocked by the sudden workload it has to do. 

Building core strength requires discipline and patience. However, once you have started working out, you will reap the many benefits of core training, such as having more stable muscles and avoiding back pain.