By now, you might have noticed that you need to engage your core for every exercise I give you. Why do we need a strong core? It really is important because it’s at the heart of everything we do; how we move, how we stand, and how resilient our body is in everyday life. It’s not about visible abs — it’s about function. Unfortunately, many people have a weak core, which impacts their physical health on many levels, from their athletic ability to their injury risk and can cause ongoing muscle aches.
People who suffer from lower back pain often lack core strength – put simply, their lower back muscles are doing more work than they should because their core muscles aren’t pulling their weight.
This workout includes some of my favourite core exercises, including a dumbbell sit-up to a press (a great compound movement) and Russian twists, where you move from side to side to target your oblique muscles. Dead bugs target the deep core muscles and are fabulous for people who don’t want to do sit ups (all too easy to strain your neck). Then we have a plank drag, where you move a dumbbell under the body – it’s a slightly different version of the standard plank, great fun, and builds stability and strength. Best of all, technique trumps quantity!
A final note: while we should aim for a strong midsection, I must stress that a flat stomach or six pack is not what this is about. For women, achieving a six pack requires a body fat of around 15-20 per cent, but in midlife a healthy range is considered to be between 23-33 per cent, with 25-27 per cent being optimal. Getting a six pack would require calorie restriction, which is detrimental to muscle strength, bone density and more. It’s far healthier and more powerful to aim for a killer core.
Workout 4: Core and Stability
Goal: Strengthen abdominals, obliques and deep core. Dumbbells optional. If you’re a beginner, I would suggest starting with 2kgs and working your way up.
Do each exercise for 40 seconds then rest for 20 seconds. Repeat for two sets
1. Weighted Russian Twist
Focus: Obliques
Credit: Elena Sigtryggsson
With your feet up or down slowly take the weight (or just bodyweight) from side to side. No movement with the knees and core engaged throughout
2. Dumbbell Dead Bug
Focus: Deep core
Credit: Elena Sigtryggsson
On your back with knees above the hips and arms raised, extend the opposite arm and leg in one movement. Try to minimise any movement through the rest of the body and keep the back down. Can do with or without weights.
3. Dumbbell Sit-Up to Press
Focus: Abs, shoulders
Credit: Elena Sigtryggsson
With or without weights perform a slow sit up, pressing the dumbbells overhead as you sit up. Slowly lower and repeat, keeping the core engaged throughout.
4. Bicycles
Focus: Obliques
Credit: Elena Sigtryggsson
Without pulling on the neck, keep the back down and slowly cycle with the opposite knee coming towards the elbow in turn. Take each rep slowly and keep the space between the chin and the chest.
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