Health / Sport
Core strength
Core strength is a term which has been thrown around for a fair few years now
Look further beneath the ripples (or ahem, lack of) though, and we see a support system which forms the foundation of movement. A stronger core facilitates posture and leaves us less vulnerable to back pain. Forget the superficial six-pack and get to work on the guys in the background to achieve real core strength.
Fire up your core
Before you start, you need to know how to ‘fire up’ your core. Lie face up on with your legs bent and feet flat on the floor. Locate the top of your pelvis and walk your fingers diagonally down by about 5cm. Keep your fingers there, push in and cough. As you cough you’ll feel a contraction in the muscles under your finger. This is your core ‘firing up’.
Try to hold the contraction for at least 30 seconds. If you find you’re holding your breath, try counting out loud. It does take a bit of practice to get the hang of but once you’re there, you can apply it to everything you do to work your core in everyday life. Start with practicing the plank.
The plank
Prop yourself up on your elbows and raise onto your toes so your entire body is off the floor – apart from your elbows and toes, obviously. Tilt your pelvis towards your chest to stop your back dipping down. This takes pressure off your back and works the core harder – you shouldn’t feel any discomfort in your back. Hold for as long as you can and aim to increase your time each session.
Sitting down for long periods can cause significant weakening and as this is unavoidable for most of us, explore options such as standing desks and ergonomic chairs. Check out shops like Back in Action on College Green and professionals like In Touch Studios, The Medical and Core Strength Studios for expert advice.
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