Down to the Core
Ah yes, the core.
I know we all love a great 6 pack but despite the visual, if your core is garbage, there’s a ton of issues that can cause major damage and pain.
The spine is a wiggly little strand of bones, joints, nerves and chords. Honestly, it ain’t shit without your core. So here are some tips that will keep you safe and eventually give you that bit of definition you’ve been working for!
Slow Controlled Movement
Build strength through slow controlled movements. Try a full body crunch with a 3 second hold at the top and no release of tension at the bottom.
Posture
Practice correct posture through the lower back. Most core exercises will be performed with your back lining the floor, DO NOT let any part of your spine leave the mat when completing the movement. Try doing a single or double bent leg raise with correct posture!
Feel Your Core
I can’t stress enough the connection between mind and muscle. Pay attention to what muscles are working through each movement. If you don’t feel anything while performing an isolated movement, you’re probably not working the right muscle. Perfect your breathing and squeeze your core until you actually feel it working!
Forget the 6 Pack (for now)
Don’t focus on getting a 6 pack or a flat tum tum with a few exercises. The visual reward of a strong core can be oh so gratifying, but for now don’t get wrapped up in that being your only indication of progress. Most of the definition you can see will be aided by a well structured nutrition plan.
Save Your Fancy Moves for a Rainy Day (or just forget them all together)
Big fancy core moves that have you thrashing about like Shamu are unnecessary. Keep it low key and slow key. Remember you’re training your core to engage and control motion from the rest of the body. Too much momentum will actually make it harder for your core to maintain the tension it needs to get stronger.
This brings us back to my earlier point. Focus on the importance of the mind to muscle connection within your core. Again, if you don’t feel it in the right spot, you’re not working it. All it takes is a little focus and an extra squeeze. Throw in some holds too if you’re still having trouble.
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