How to get a strong core

How to get a stronger core – and how it could make you run faster.

Want to know how to get a stronger core? While many of us assume the core just means the abs, actually it’s a collection of muscles that all work together to stabilise and move the spine, and support the entire body.

So while improving core strength can help us achieve a flatter tummy, it’s way more important for helping us do basic tasks like climbing the stairs, getting out of bed and just simply standing up.

And if you have a weak core you will be more prone to health problems like back pain and poor posture.

How does the core work?

The core muscles are vital for postural control and stability, and they connect your upper and lower body. As we’ve said, the core is not simply “the abs” – in fact there are several muscles at play here.

These include the transverse abdominis, sometimes referred to as the ‘corset’, the internal and external obliques, which help you bend, twist and do other spinal movements, the diaphragm, pelvic floor muscles, and the ‘six-pack’ or abs muscle, aka the rectus abdominis.

There are also some minor core muscles – including the lats, traps and glutes – that work to support and stablise the spine.

Whenever we do any kind of physical activity, the core muscles get ready to go and fire up, bracing for support while signalling to the brain that something is about to happen. A weak core means that your other muscles will take the strain of exercise or movement, potentially causing lower back pain or even injury.

How to get a stronger core

When you train the core, your lower body will get stronger as a result. This is particularly important if you are a fan of weight lifting, as it will protect your back muscles and mean you are at less risk of injury.

Fan of running? Your core muscles keep you upright when you run and allow the pelvis, hips and lower back to work together in harmony. Your arms and legs are connected to the core, so the stronger this is, the stronger your limbs, so core strength could even help you to run faster.

In fact, runners who did six weeks of core strength training increased their speed in a 5000m race, according to a study in the Journal of Strength and Conditioning Research.

A strong core could also help improve your balance and co-ordination. This is because core exercises stimulate the cerebellum, an area in the brain responsible for co-ordination, spatial awareness and balance - so a core workout is as good for your body as it is for your mind!

Ready to get started? Sign up for my Stronger plan or MenoFit Core plan today.