Let’s get to the core point: Strengthening the muscles in your torso can do a world of good.
A strong core will help improve pelvic floor strength, increase mobility and enhance posture.
But if you think sit-ups are the best way to build core strength, think again! Aside from being repetitive and a potential cause of back pain, sit-ups only target a few muscles, rather than the whole core area.
In our mission to make exercise accessible and fun, we asked our resident dietitian Natalie Bourke (who is also a certified fitness instructor!) to give us five more effective core-strengthening exercises. We think you’ll like them better than those boring sit-ups!
1. Straighten up.
Being mindful of your posture is key to core strength, says Natalie. To help you remember, always visualise pulling your belly button into your spine. To kick it up a notch, occasionally squeeze your abs in this standing position and hold for 30 seconds, then release. Easy peasy!
2. Lift those groceries.
Lifting isn’t just working your biceps. The next time you have a full trolley, leave it behind and carry your shopping bags back to the car. Remember to balance the weight evenly on each side and keep your posture correct – shoulders back, chest up, butt out, constantly drawing that belly button into your spine.
3. Crank the plank.
Pretty much anyone can do a plank (it’s just a matter of how long – the current world record is eight hours!). But 30 seconds to a minute will make a difference. Remember to keep your arms directly under your shoulders, pull your belly button in and keep your back flat as a plank, says Natalie.
4. Raise the bar (okay, your legs).
There are plenty of exercises desk-dwellers can do from the work chair. Try raising your legs straight up – you’ll feel a squeeze in your abs – and gently lifting and lowering them. Just make sure you’re not playing footsie with a colleague on the other side!
5. Rejig your gym routine.
Are you already a gym bunny? Don’t just focus on matwork – compound weighted movements (using free weights) build more muscles, including your core.
Natalie recommends building up to a dynamic routine of squats, deadlifts, shoulder presses, bench presses and kettlebell swings. If you’re unsure how to do these, always ask a fitness instructor to make sure your form is correct so you don’t injure yourself.
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