Build a Stronger Core

fitness healthy living midlife athlete Feb 23, 2023

Your core muscles work so hard for you, and that is why it is so important that you take care of them by keeping them as strong as possible.

Having a strong core can have a number of beneficial effects on your overall health.

A strong core can improve posture, balance, and stability, reduce joint pain and stiffness, and decrease the risk of injury from everyday activities.

It can also help to increase your strength and flexibility, allowing you to perform everyday tasks more easily.

Additionally, a strong core can help to improve your overall cardiovascular health by increasing blood flow to the muscles that make up the core.

Lastly, having a strong core can help to improve your overall physical appearance, creating a more toned and defined midsection.

Core strength is an important factor in maintaining good physical health, especially when it comes to menopause.

During menopause, hormones change and this can cause a decrease in bone density, which can lead to an increased risk of fractures or falls. Strengthening the core muscles in your abdomen, back, and pelvic floor can help support your spine, maintain good posture, and reduce the risk of injury.

Core strengthening exercises can include planks, bird-dogs, bridges, and farmer’s carry.

Here are some tips to help you get started to build a stronger core: 

  • Incorporate planks into your exercise routine. Planks are a great exercise to strengthen your core muscles and they can be done anywhere. Start by trying a 30-second plank and work your way up to longer holds.
  • Incorporate exercises that target the transverse abdominis, which wraps around the waist. Examples include dead bugs, Russian twists, or hollow holds.
  • Add weight to your core exercises. Try holding a weight or adding a medicine ball to sit-ups or crunches.
  • Add yoga or Pilates to your routine. Both can help to target your core muscles and challenge your body in new ways.
  • Don't forget about lower back exercises. Strengthening your lower back muscles can also help to build a stronger core. Think moves like swimmers or superman.
  • Always make sure you are using proper form. Focusing on proper form can help to ensure that you are targeting the right muscles and getting the most out of your exercises.
  • Get plenty of rest and drink plenty of water. Making sure you are well-rested and hydrated will help you to get the most out of your core workouts.

Programming a core routine can be a great way to help improve your physical fitness.

To begin, you should start by identifying the muscle groups you want to target. Once you have identified the muscle groups, you can then decide on a list of exercises that will help to strengthen and build those muscles. Make sure that each exercise targets the muscle group you are aiming for, and that the exercises are appropriate for your fitness level.

When planning your routine, it's important to select exercises that will work the entire body, not just one area. Additionally, it is important to include exercises that involve different types of movements, such as pressing, pulling, squatting, and lunging. Once you have your list of exercises, you should plan out the sets and reps for each exercise. This will help you to structure your routine and track your progress.

Finally, make sure to warm up and cool down before and after your workout, and remember to listen to your body and take breaks as needed.

Here are 5 exercises that will help strengthen your core:

  • Planks and side planks: Planks and side planks are fantastic exercises for targeting all the muscles in your core. Start with a simple plank and hold it for 30-60 seconds. Once you get comfortable with that, you can try adding in a side plank to target your oblique muscles.
  • Core rotations: Core rotations help to target the deep core muscles and can help to improve your balance and posture. To do this exercise, stand with your feet shoulder-width apart, hold a medicine ball in front of your chest and rotate your torso from side to side.
  • Abdominal crunches: Abdominal crunches are a great way to target the rectus abdominis, or the “six-pack” muscle. To do this exercise, lie on your back with your legs bent and your feet flat on the floor. Place your hands behind your head and lift your shoulders off the floor, crunching your abdominal muscles.
  • Russian twists: Russian twists are a great way to target your obliques, or your sides. To do this exercise, sit on the floor with your knees bent and your feet off the ground. Hold a medicine ball or dumbbell in both hands and twist your torso from side to side.
  • Bird-dog: The bird-dog exercise is great for strengthening your core as well as your back and glutes. To do this exercise, start in a tabletop position on your hands and knees. From here, extend your left arm and right leg out at the same time, hold for a few seconds, and then repeat with the opposite arm and leg.

For more tips on building a strong core check out my 6 Week REBOOT program that includes over 63 core strengthening workouts.


Stay connected with news and updates!

Join our mailing list to receive the latest news and updates from our team.
Don't worry, your information will not be shared.

We hate SPAM. We will never sell your information, for any reason.