The Secret to a Stronger Core
The core, which is the center or stabilizing point of the body, is commonly the neglected part of the body during the exercise regime. Most people think that the core only involves and requires strengthening of the abs. But that’s not true. The core involves muscles that are important for keeping the body balanced and stabilized while moving the limbs. It also protects you from injuries, keeps your spine away from excessive load, transfers weight from the lower body to the upper body, and allows you to perform daily activities perfectly. But all of this can only happen if your core is strong enough. If you are unsure whether you have a strong core or not, you can check out our previous article, which tells you ways to test your core strength. So after testing your core, if you think it is weak and requires core muscle training, then here you can find the secret to a strong core and how to strengthen the core.
If you prefer videos, watch the video version below!
What makes up the core?
Many people think that the core is just your abs that needs to be made strong, but that is not true, and you need to understand that your core involves other major muscles too, that equally need to be strengthened. So, let’s look at the muscles that make up your core.
The core is like a box-shaped structure with four walls, a roof, and a floor:
- Front walls: formed by the rectus abdominus muscle or abs.
- Back/posterior walls: formed by paraspinal muscles (erectors and multifidi)
- Side walls: formed by obliques and transverse abdominus
- Roof: formed by the diaphragm
- Floor: formed by the pelvic floor muscles
What is the secret to a stronger core?
So now you know that the core is not just your abs, and there are other vital muscles too that make up your core, among which the diaphragm is the crucial muscle known for its role in respiration. While the diaphragm helps in breathing and is a muscle for respiration, it also plays a major role in core stabilization and strengthening. The diaphragm contributes to strengthening and optimum functioning of the core and stabilizing the spine and trunk during dynamic activities.
How does the diaphragm contribute to strengthening the core?
One of the ways that the diaphragm contributes to stabilizing and strengthening the core is by creating intra-abdominal pressure. We all know that when we inhale, the diaphragm flattens and moves downwards, while during exhalation, the diaphragm relaxes and moves upwards, creating a dome shape. So, when we inhale, the diaphragm moves downward and increases the pressure in your abdomen. This pressure distributes evenly within the core and stiffens the core muscles, creating a stable base for your spine, protecting it from any strain during excessive or intense movements.
That is why strongman and powerlifters are trained to take a deep breath before starting their heavy lifts to activate their diaphragm and protect their spine from injury. So, this is the secret of a stronger core that many people have been gatekeeping from you for so long. Now you know where to focus when working for core muscle training, so let’s see how you can do that.
Strengthen your core with three simple steps
As you know by now, working on the diaphragm is the secret ingredient to strengthen your core, so let’s incorporate the best core exercises into the simple three-step regime to strengthen your core.
1. Diaphragmatic breathing
- Step 1: Lie down flat on your back with knees bent at 90 degrees.
- Step 2: Keep one hand on the chest and the other on your abdomen.
- Step 3: Inhale deeply through your nose and feel the hand on your abdomen rising upward more significantly than the hand on your chest.
- Step 4: Exhale slowly and gradually through the mouth while your hands return to the original position.
If you only feel the movement under the hand on your chest, then you are not doing it properly, and your diaphragm hasn’t fully activated. Try to activate your core muscles by placing an object on your abdomen and see if it is rising upwards towards the ceiling as you inhale. Repeat the exercise 10 to 15 times daily to strengthen your core and train your diaphragm.
2. Engage your other core muscles
- Step 1: Lie down flat on your back with one hand on the chest and the other on the abdomen.
- Step 2: Bend your knees towards your chest and above your hips.
- Step 3: Now perform diaphragmatic breathing while the knee is bent and keep the back straight on the bed, preventing it from arching.
- Repeat this step 10 to 15 times, engaging your other core muscles while activating your diaphragm.
3. Activate the core through dynamic activity
- Step 1: Lie down flat on your back and bring your knees above your hips as in the 90-90 position.
- Step 2: Now tap your heels alternatively on the floor while you breathe in and out, create intra-abdominal pressure, and stabilize your spine during movements.
- Step 3: Repeat the same movement 10 to 15 times daily by incorporating it into your routine.
It is the best core exercise for beginners trying to strengthen their core as it includes simple and easy steps. If you can perform this exercise, you can modify it by extending the opposite arm and leg simultaneously while keeping your back straight. If you can perform these simple exercises easily, you can progress to more challenging exercises such as stronger core exercises like planks, side planks, or abdominal crunches.
Applying Core Stability to Lifts
Now that you’ve mastered diaphragmatic breathing and core engagement, let’s apply it to a compound movement, like a deadlift:
- Step 1: Before lifting, align your rib cage over your pelvis to create a stable base.
- Step 2: Take a deep breath, generating intra-abdominal pressure, and hold it while you perform the lift.
This method stabilizes your spine and allows you to lift heavier weights safely. You’ll feel stronger and more stable in just minutes.
