SIX MOVEMENTS THAT BUILD YOUR CORE (NONE OF WHICH ARE SITUPS)

Six movements that build your core that doesn’t involve situps? Are we sure?

Yes.

We’re sure.

The go-to for building your core is often an arrangement of situps and we’ve concluded over the last handful of years, because we are listening to our clients, that the majority of people do not want to be doing situps. Have we all just done too many of them in our day and could think of nothing worse, or are they just not all that enjoyable?

You choose.

Your core is important.

Think of an apple without a core - it wouldn’t be an apple, would it?

Well, without your core you wouldn’t be much of a human either.

Your core is important, and we’re going to talk about six movements that build your core - so you can continue to live out your life in a healthy, long-lasting way, without some of the aches and pains that come alongside a weak core.

Too often we hear that people who want to build their core think they need to focus on their abs, believing this whole notion that the two of them go together hand in hand, core and abs. They do go hand in hand, and your abs are certainly part of your core but they are far from being the only thing you need to focus on.

Your core is technically made up of multiple muscles. Google says “your major core is made up of your transverse abdominis, multifidus, internal and external obliques, erector spinae, diaphragm, pelvic floor muscles, and (of course) your abs. The rectus abdominis and your minor core muscles include your lats, traps, and (to the surprise of many people) your glutes”.

And unless you’re well versed in what all these muscles are and remember all the random details from a one-off biology class you took over a decade ago, that last paragraph sounds like complete mumble-jumble in a foreign language. What’s important to note is that your core is a whole system of its own and the system is there to help you and protect you. Your core, this wonderful system you are composed of can not be made bigger and better and shinier if you’re only doing situps.

So, how do you build your core?

The great news is that if you’re currently working out you’re already working your core. Every movement that you’re doing is somehow working out your core.

Which is great.

But it’s also likely not enough. We believe that you should be putting in an effort to strengthen your core as it will help you with every other thing you do in your life. 

A strong core is a happy core and a happy core is a strong human and a strong human is a healthy human and honestly - that’s the goal.

To be happy and healthy, somehow - right?

We’ve selected our TOP SIX MOVEMENTS THAT BUILD YOUR CORE and they are, as follows: 

PLANK

Depending on how much you believe in yourself you’re going to either want to do this on your forearms (like a hero) or on your hands (like the majority of us trying to get fit). If your forearms are doable, start there. If not, a tall plank is just as effective and doesn’t mean that you aren’t as good, as strong, or as capable. Do what you can do, start where you are, and hold for as long as you can. Your core will thank you.

~ Forearms - stack your elbows underneath your shoulders. You can choose to have an open palm or a clenched palm or two palms together trying to hold on until the last second, that doesn’t matter. Just focus on your elbows underneath your shoulders. Oh, also focus on your butt not slouching to the ground or pointing so far into the sky (neither of those are going to be good for anyone). Straight as a board (as straight as you can). If you can only hold for twenty seconds before you need a break, do that. Form always comes before the length of time you can hold it for.

~ Hands - everything the same but instead of your elbows stacked underneath your shoulders, you’re going to want to stack your hands underneath your shoulders, arms straight up and hold with a straight body.

** You might want to drop to your knees, but we don’t really recommend that. When you get to this point of dropping to your knees, you can switch to movement #3. If all that still seems too much, elevate your surface and put your hands on something taller - the couch or a step.

BRIDGE

A big glute bridge, to be specific (because just like there are a lot of muscles in your core, there are a lot of different bridges in the world). Anyway, a glute bridge!

First, lay down. Bring your feet close to your butt (maybe your heels touch your butt) and keep the beds of your feet on the floor. Try to touch your heels with your fingertips.

Now, lift that booty up and hold it.

Keep holding. Make sure that your body is straight from your stomach to your knees and while you’re doing all that, make sure you also breathe. A lot.

Do not hold your breath.

BIRD-DOGS

Now, if you can visualize a bird-dog (half bird, half dog) you’re going to come up with something that is nothing close to what the bird-dog movement is. I apologize for the confusion.

What you’re going to want to do is get into tabletop position (this is maybe where the dog thing comes in). Hands stacked under shoulders and knees stacked underneath hips. Next, you’re going to lift one arm and one leg (opposites) and you’re going to extend them as far as you can. Reach with your arm straight out in front of you and kick back your leg until you are, just like in all other core movements so far - straight as a board.

Slowly go back to tabletop, pause, and repeat with your other leg and your other arm.

Maybe the bird part of bird-dog is because you’re flailing a lot? Flapping? I don’t know.

What I do know though is that if planks are hard for you, this is a great place to start because it helps you build the foundation for a strong, longer plank.

DEAD-BUGS

Again, visualize it if you can and I bet you’re going to come up with a bug, that is dead, not moving - which is not what we’re doing.

Maybe we should call it the beetle that is flipped upside down and can’t get right-side up again.

Who names these movements anyways?

What you’re going to need to do is lay down on your back (that part is correct). Next, you’re going to want to put your knees in the air and your hands in the air (think the total reverse of the bird-dog starting position).

Now, lower one foot to the ground (keeping your leg straight) all while lowering your opposite arm to the ground too (above your head) so that, you guessed it, you are straight as a board).

Bring those limbs back up to starting position, pause, and repeat with your other leg and your other arm.

Over and over and over again.

SUPERPEOPLES

Gender-neutral superhero movements. Not Superman, or Superwoman, but Superpeople.

Lay on your stomach and then when you’re ready, lift your arms and your legs and pretend you’re soaring through the sky like a superhero making sure that nothing touches the ground except your stomach.

Hold.

Keep holding.

Keep holding, you superperson.

Stop holding. Pause. Repeat.

Over and over and over again.

SEATED LEG LIFTS

Saving the best for last because to begin, all you need to do is sit down, on the floor, with your feet out in front of you.

This reminds me of when a yoga teacher tells me to just lay on my back and close my eyes - yes, please.

You can sit? Right? (I mean if you can’t - that’s also a thing and just skip past this movement because for some of us superpeople, sitting can be hard).

Once seated, put your hands a few inches behind your behind (see what I did there), lean back a little with the support of your hands, and then just as the name suggests - lift your legs, one at a time.

The longer you hold each leg up, the harder your muscles will work, and the stronger your core will get. 

You're welcome.

And those, my friends, are our top SIX MOVEMENTS THAT BUILD YOUR CORE.

They’re not the only ones, because like we said before - all movements somehow work your core - but they’re our favourites.

Which is your favourite?



And as always, if you’re looking for someone to help you with these sorts of things on a regular basis - you know where to find us. Dunnebells is a 5-star personal training service for women that prides itself on putting mental and physical health at the forefront and will never encourage you to go on any sort of diet. We believe that food is essential to our well-being and that if we can teach you how to eat in a way that makes you happy and serves your body - we’ve done our job. Learing how to exercise and how to feel confident exercising is also our specialty and we promise you’ll build muscle in no time.

Yep, we promise.

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