You often hear that training your core is important, and that’s true. But what exactly is your core, and why should you spend time on it? In this article, we’ll explain in simple terms what your core is, what a strong core can do for you, and how to train it with four simple exercises you can do at home, without any equipment.
What exactly is your core?
Your core is the group of muscles around the centre of your body: your abdominal muscles, your back and pelvic floor muscles, and the deeper muscles surrounding your spine. Together, they form the stable centre that supports your torso during virtually every movement.
In fitness, the term ‘core’ refers to the torso as a whole, not just the visible abdominal muscles. It encompasses all the muscles that keep your pelvis, hips and spine in place. These muscles work together continuously, even when you’re standing still, lifting something or turning round.
What is core stability?
Core stability is the ability to keep your torso stable whilst your arms and legs are moving. By tensing your abdominal, back and pelvic floor muscles, you create a kind of sturdy corset around your spine.
This stability forms the basis of good posture. It ensures that you can use the strength in your arms and legs effectively. If your core stability is insufficient, it is more difficult to maintain good posture for long periods or under pressure. During strenuous movements, you’re more likely to strain yourself, and your body will also feel the effects of prolonged sitting more quickly. This can lead to strain and discomfort, often in the lower back or shoulders.
Why is a strong core important?
A strong core provides a stable foundation for your posture and ensures a smooth transfer of force between your torso and your limbs. This allows you to move more efficiently and maintain good posture for longer.
Your core supports you in almost every movement, from lifting and bending over to running and playing tennis. In sport, a great deal revolves around the transfer of force from your torso and pelvis to your arms and legs, and this requires balance and control from the centre. A strong core can also help relieve strain on your back, as you’re less likely to adopt poor posture.
Other benefits of a stronger core include:
- Greater stability and balance in everyday movements
- More efficient power transfer during sport
- Less likelihood of adopting poor posture during prolonged sitting or lifting
- A more stable feeling during strenuous exercises
Which exercises work your core?
The best way to train your core is with exercises that keep your torso stable whilst under tension, such as the plank, the superman, the bridge and the rotational push-up. You don’t need any equipment and you can do them at home. We’ll explain them one by one below.
1. Plank
- Lie face down on the floor and place your elbows directly beneath your shoulders.
- Push your body up from your toes so that your forearms and toes are supporting your weight.
- Keep your body as straight as possible, like a plank, by tightening your abdominal and gluteal muscles.
- Hold the position for at least 30 seconds and repeat this 3 times.
Want to make it harder? Lift one leg off the floor, extend the time to 45 or 60 seconds, or alternate between resting on your elbows and fully extending your arms.
2. Superman
- Lie on your stomach and stretch your arms straight out in front of you.
- Raise your arms and legs straight up at the same time, until only your stomach is still touching the floor.
- Look at the floor between your arms and keep your head in line with your back.
- Hold the position for 30 seconds and repeat this 3 times.
To make it more challenging, extend the time to 45 or 60 seconds.
3. Bridge
- Lie on your back with your legs bent and your feet flat on the floor, your knees directly above your ankles.
- Push your pelvis upwards, then squeeze your glutes and tighten your leg muscles firmly at the highest point.
- Keep your back straight by tightening your abdominal muscles, then gently lower your pelvis.
- Repeat the movement 10 times and do 3 sets.
To make it more challenging, increase the number of repetitions to 15 or 20 per set.
4. Rotational push-up
- Start in the push-up position, resting on your hands.
- Lower your chest towards the floor by bending your elbows, then push yourself back up.
- Lift one hand off the floor and twist your torso in the same direction.
- Put your hand back down, do a push-up, and then twist to the other side.
- Repeat the movement 10 times and do 3 sets.
Build up gradually and pay particular attention to your technique. Only increase the number of repetitions once the movement feels stable.
How often do you train your core?
Two to three times a week is enough for most people to strengthen their core. The frequency matters less than performing the exercises at a steady pace and with the correct technique.
You can turn the four exercises above into a short circuit to complete after a workout. Make sure you give your muscles plenty of rest in between, as they get stronger during the recovery phase, not during the exercise itself.
Does nutrition matter for your muscles?
As well as training, protein plays a role too. Protein contributes to a growth in muscle mass. Protein contributes to the maintenance of muscle mass. So, it’s worth making sure you get enough protein when you’re working on your core and the rest of your body.
Exactly how much protein you need depends on your weight and how much you exercise. We’ve written a separate article on this: how much protein do you need per day? If you don’t always get that amount from your meals, a protein powder can be a handy supplement.
Frequently asked questions
Will core training give you visible abs?
Core training strengthens your abdominal muscles, but whether they become visible depends on more than just those exercises; it also depends on your overall body composition, amongst other things. So, think of core training primarily as a way to become stronger and more stable, not as a guarantee of a particular appearance.
Can you do planks every day?
A short plank is a gentle exercise that you can, in principle, do every day. However, your muscles also need rest to get stronger. Doing it two to three times a week with some recovery time in between works better for most people than doing it every day.
Do you need equipment to train your core?
No. The four exercises in this article are done using your own body weight on a mat or the floor. That makes core training easy to stick to at home.
How soon will you notice results?
That varies from person to person and depends on how often and how carefully you train. After a few weeks of consistent exercise, many people notice that certain movements feel more stable. Give yourself time and focus on technique rather than speed.
Are you working on your core and want to make sure you’re getting enough protein? In our protein range, you’ll find vegan and animal-based protein powders with a transparent list of ingredients, free from unnecessary additives. You can read more training articles on our training blog.
