Build a Bullet Proof Core

Ok it asked me to write a catchy title so I said "bullet proof". Let me caveat this by saying I definitely can't do that.

What I CAN do is provide you with a fab follow along 15 minute core workout (linked at the bottom) that doesn't contain a single crunch, leg raise, plank or sit up.

Why?

The exercises listed above do not work your core through its full functional capacity. Our spines are meant to flex, extend, rotate and bend to the side- they do not remain in a 'neutral' position as we navigate our way around each day. We do not need to fear this and there is no perfect posture. The more movement skills you have available for moving your trunk the BETTER in terms of reducing the risk of injury, lower back pain AND to build a more resilient core.

The 29 pairs of co contracting muscles in your trunk have to work to maintain your centre of gravity to stop you falling over: like when your reaching for that chocolate bar that has inconveniently been placed in a cupboard that's too high and you're precariously balanced on one leg on a wobbly stool (just speaking from personal experience).

Exercises like crunches, leg raises, sit ups and planks focus on a very short range of motion. Your core muscles have a pretty low level of activation as your hip flexors are actually the prime moves in all but the planks. Planks help you stay very still in a plank position but sadly that doesn't translate so well to building a more resilient core for everyday activities or sports.

Working muscles in a short range of motion is fine and they are sometimes appropriate depending on the person but your core muscles are STRONG. They have to carry you upright all day and they require more stimulus than small or static movements. Doing crunches to increase core strength is a bit like trying to increase leg strength by stepping onto a step that's only an inch high: not likely to be effective in the long term.

So what to do instead?

Well, I'm going to get you up on your feet! As mentioned the core's primary job is to keep your centre of gravity as your limbs move around to stop you falling. It also has a crucial role in decelerating and accelerating spinal movement to transfer forces from high to low without you breaking your back (useful!)

You will need a light weight (I am using a 2kg sandbag) or simply a water bottle for this workout. There is one kneeling movement so if you're on the floor a cushion may also be handy for comfort. You only need a yoga mat's worth of space and there's no jumping around so it's neighbour friendly. There are modifications throughout so I would say this is a beginner- intermediate workout.

If you would like me to record more core workouts please comment below and I will film them: there are 1000s of variations we can do so you'll never be bored again.

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