Whether you’re a runner, Olympic lifter or newbie to exercise, having a strong core should be at the top of your list when it comes to training goals. Not only will a strong core make you way more efficient at whatever workout you’re hitting, it’ll also make you look and feel great.
While lots of exercises that target the mid-section revolve around working the abs and folding the body, it’s the core work that involves strengthening the stomach, obliques, back and bottom that will really boost sporting performance, make you look taller and slimmer and give you the strength and endurance to push yourself during your workout effectively.
Adding the following 3 moves to your current workout is essential if you’re looking to build core strength. Make sure you do them at the end of your workout so that you don’t tire your core out beforehand! Remember to really focus on form – maintaining a perfect form when doing core moves is key to building core stability, strength and endurance.
Plank
Areas trained: core, shoulders
Resting on your forearms and feet, face-down, keep your body in a straight line from head to heels. Hold this position for 30-60 seconds without letting your lower back overarch or hips drop any lower than the rest of your body. Try not to strain the neck or upper back.
2-point box
Areas trained: core
Start on hands and knees, with hands directly under shoulders and knees directly under hips. Keeping the back flat and hips still, raise your left arm out in front of you and extend your right leg out behind you. Hold this position for 30-60 seconds while keeping your body weight evenly distributed, then swap sides and repeat.
Medicine ball slam
Areas trained: core, stomach, shoulders
Extend your body and come up onto your toes to raise a medicine ball up overhead, then in one explosive movement, slam it down on the floor in front of your feet as hard and fast as you can. Retrieve the ball and repeat for 10-15 reps.
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