Thank you for joining us for today’s livestream where we talked about how you can train your core properly, some common mistakes that you might be making if you’re doing any kind of core training currently, and how you can build a routine you can be confident progressing.

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What Is Your Core? Think of your spine as a bag of potatoes. People don’t realise that the spine is very unstable in many ways. There are ligaments that provide support, but if you do have back pain those ligaments are likely to be not supporting ever so well. Your core helps everything to stay in a balanced state. If the core is not strong, it’s going to mean the spine is not going to be stable, problems can develop such as increased degeneration, bulging discs etc. Core engagement and training enables you to rebuild your core, because it’s all too common to not think of core training as a priority. It’s very common to workout in the gym but only work on the more vanity muscles, ignoring the core which can make your back more unstable.

Mistakes? A lot of times, core training is considered to be exercises like sit-ups, planks or russian twists. It’s not very often that we use these kinds of exercises in our day-to-day lives. If you’re training for functional fitness or for day-to-day health and wellbeing, proper core training should be implemented. One of the best ways to herniate a disc is to forward bend, twist and lift - this is the movement of a russian twist. Not engaging the core when you’re doing the right exercises - you should be able to feel the core working without needing to add weight.

5 Points For Success Learning to engage the core. If you’re a lady and have had a C-section in the past, rehabilitation to rebuild those core muscles might find it more difficult. When you’re ok to return to physical exercise, work hard to re-engage the core. Anyone else, just try to engage the core is going to be a little easier so work at it until it becomes second nature.

Stabilising the core by challenging it. The best way to do this is in an exercise like a deadbug. Engaging your core and then moving the legs down one at a time may be very difficult for someone at the beginning.  Stabilise the body using bodyweight exercises. Rather than lying on the back, now we’re testing the core in an exercise like a squat. If you’ve done squats in the past without engaging your core, you need to get into the habit of doing it.  Unilateral exercises. Now we work with asymmetry to start challenging the core standing on either side is going to further strengthen it against damage.  Adding weight and resistance. The last one is the fun one. This is adding weight through exercise bands or kettlebells to build strength.

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