Building a strong core is practical for athletes and non-athletes alike. If you are thinking that core is just all about your six-pack abs, well, it goes beyond Instagram-perfect photos. From your lower back to the muscles that support your spine, this complex group of muscles is called your core.
There is a study that discovered how core training could benefit runners perform in their sport. With a better connection between the upper and lower extremities, it provides better coordination for the athlete.
Apart from sports performance, core training is also a good way to prevent injuries. A strong core allows a person to be more stable.
If you plan on building a strong core and you don’t want the usual boring exercises and strength and conditioning regimens, then perhaps you’d want to try these workouts.
Boxing
Ever wondered why boxers typically have chiseled abdominals? Aside from the high-caloric demand of the sport that makes them burn their body fats, boxing requires coordination of the entire body. For the untrained eye, boxing is all about the arms. But in reality, boxing requires the transfer of energy from the foot to the knuckles. And with a weak core, the energy generated by the boxer “leaks” making the punch less powerful.
For those who want to try boxing classes, you don’t need to spar against someone. You can hone your skills using the heavy bag, speed bag, or request a staff to do mitts training with you.
Pilates
Pilates is a great way not only to cool down after doing intense workouts, but it is also a good way to build strong core muscles. Developed in 1912 by Joseph Pilates, it has been used by athletes and non-athletes. The good thing about doing Pilates is that it doesn’t require a lot of space. You just need a yoga mat and you are ready to go.
Plus, the slower you do the movement, the better it is for your core muscles. There are also different movements designed to help target different areas of your core.
Yoga
Yoga is not only a meditative workout, but it can also help strengthen your core and release tight muscles. Yoga is known for different postures that will engage the core muscles. Boat pose and tree pose are a few examples of poses that will require engaging your core. Plus, there are plank positions in yoga that will incorporate the entire core muscles.
Many are doing yoga not only for building strength but for wellness as well. You might notice that you will find relief from lower back pain once you start doing yoga. The reason for this is the additional stability brought about by strong core muscles.
Cycling
You might think that cycling activity is all about your lower extremities. In reality, cycling is so much more than just a leg-burning activity. Sitting upright while pedaling and keeping your balance is a great way to strengthen your midsection. It engages not only your abdominal muscles but also your back muscles. To make the most out of your activity, avoid slouching to engage your core.
If you’re going to try indoor cycling, be sure that you will get the right position for your saddle and bar to maximize gains and avoid injuries.
Kettlebell workouts
Kettlebells since the start of the pandemic have become an essential workout tool for many. Its odd shape makes kettlebells unique compared to your usual dumbbell and barbell. A lot of kettlebell exercises require the person to engage his or her core. Plus, with movements that require thrusting the kettlebell during swings or twisting the kettlebell changing the way the weight is distributed, these are things that will require your core to work extra hard to support the kettlebell.
A piece of advice for people who are new with kettlebells, it’s best if you can start with lighter kettlebells. Focus on form and work your way towards heavier kettlebells.
Grappling
Different types of grappling sports will also require a lot of core. When you’re trying to control and lift a resisting opponent, this will require that you engage your core. Among grappling sports that will make your core work include wrestling, Brazilian Jiu Jitsu, Judo, and of course Mixed Martial Arts.
But of course, this kind of activity isn’t for everyone. Some are not too confident with an activity that would constantly require close contact especially when the pandemic is still not yet over.
Rowing
Rowing is a great exercise not only to burn a lot of calories but to also help engage your core. This type of activity will make require coordination of the entire body from your legs to your arms and back muscles.
Unfortunately, many get bored after a few minutes of rowing exercises. To avoid boredom, you can mix the intensity throughout the session. You can row intensely for 30 seconds straight and then row lightly for the next 40 seconds to a minute.
Final Thoughts
Training your core muscles can do wonders for your day-to-day activities. Not only does it prevent injuries, but it can also help you perform better in your selected sport. However, it’s a common problem among fitness enthusiasts to think that core exercises should be boring. Some would even do hundreds of crunches thinking that the abdominal muscles are all there is to their core muscles. In reality, you can mix things up and try these different activities.