EFFECTIVE WAYS TO STRENGTHEN YOUR CORE and not a sit-up in sight!

BY LOUISE HURLEY, MumSafe TM TRAINER OF THE YEAR 2022

How often do you tell yourself that you need to strengthen your core? Most people have this thought after experiencing back pain or after the Christmas period. Years before I became a mum’s fitness professional and a MumSafe™ trainer, I was baffled by how I could strengthen my core. I felt like I was consistently going to the gym, I was active every day, but I wasn’t seeing any progress. Here’s where I was going wrong:

I was measuring my core strength by how my abdominal wall looked. I didn’t have a visible six pack and I therefore thought that I didn’t have a strong core.

I didn’t understand how my core muscles were made up, how they worked together and what I should do to strengthen them other than sit–ups and crunches.

So that’s exactly what I did, I stuck to doing just sit–ups, planks and using the ab machines at the gym. Whilst these were not inherently “bad” exercises for my core, I personally found them a bit boring and they definitely were not the most effective way to increase my overall core strength.

Obviously now, being an experienced mum’s fitness professional I know much more about how to get a strong core. It’s my job! I’ve helped hundreds of mums strengthen their core and improve their health. So, here are my five most valuable tips and pieces of advice for strengthening your core effectively.

Understand your core

Your core is made up of your diaphragm (the large flat muscle under your rib cage that helps you inhale and exhale), your pelvic floor (the group of muscles at the base of your pelvis, which supports your internal organs), your back muscles and four layers of abdominal wall muscle at the front, including your deep core (helps to stabilise our torso), obliques (twisting and turning) and six pack muscles (flexion, like sitting up). All of these muscles work together and all of them need to be strengthened, which needs more than just sit–ups and crunches.

Think outside the box

Moving in different planes of direction with resistance is a great way to strengthen your core. Add in twists, turns and bends. Anti–rotation exercises are also fantastic for building deep core strength. Look up Pallof Presses on the internet for a starting point (they’re one of my favourite core exercises). Start off light if you’re using weight and gradually increase the weight as you get stronger. Going too heavy too soon may lead to a back injury.

Increase your rib cage and thoracic (top section of your torso) mobility

Lack of movement and mobility through the rib cage section of your torso can lead to the over–use of particular core muscles, making them tired, tight and inefficient. Practising breathing into your rib cage as opposed to up into your collarbones is a great place to start. Using a foam roller to gently arch and flex your back is also effective at increasing thoracic mobility.

Strengthen the muscles that support your core, like your glutes (your bum muscles)

Your core muscles work as a system with other muscle groups to help you move and stand. Strong glutes will help ease back pain and improve the way that you stand as well as helping you lift things from the ground.

Start light and gradually build up the weight or resistance that you are

Progressive overload (gradually increasing the weight you use over a period of weeks or months) builds muscle and reduces the risk of injury.

You don’t need to have a six pack, a flat tummy or a small waist to have a strong core. A strong core means no back pain, good pelvic floor function, good ribcage mobility and the ability to lift heavy stuff, like your children, without over–straining other muscle groups. If you’re pregnant or newly postpartum always seek the advice from an experienced exercise professional with trusted qualifications in pre and postnatal movement.

Check out Louise’s podcast or visit her website for more info strongmums.com

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Louise Hurley, owner of Strong Mums and the Body Resilient Mum podcast is on a mission to help mums to return to exercise safely and realise that they are so much more than what their post–baby body looks like, at any stage of motherhood.

Find out more at www.strongmums.com