The Ultimate Core Exercises

Core exercises. Are you doing them?

Core exercises are generally thought of as exercises where you lie on your back and target your tummy area.

Whilst these exercises definitely have a place in your training programme, they are not all you should be doing to get a stronger core.

Core exercises that include weight bearing and those that target the deep muscles you can’t see, are greatly beneficial before and after pregnancy, to make sure you stay strong, don’t experience back pain and can still perform everyday tasks easily, cue your toddler wanting to be thrown in the air!

If you are baby wearing, make sure you have these exercises in your exercise plan to keep you strong and confident.

During pregnancy and afterwards, your midwife, your doctor, your best friend will all ask, ‘are you doing your pelvic floor exercises?’

Pelvic floor exercises are extremely important during and after pregnancy.

Your pelvic floor is basically a group of really small muscles that layer and act like a sling at the bottom of the pelvis. You won’t really notice them day-to-day, but they do have important functions.

These functions are:

• To control continence (prevent urine leakage)

• To support and protect the weight of the foetus as it grows

• To stabilise the pelvic girdle

• To maintain intra-abdominal pressure

During childbirth, the pelvic floor muscles stretch way beyond their limit, which can lead to incontinence if they do not return to their normal length. This is why your healthcare professionals will ask you ‘are you doing your pelvic floor exercises?’

Try to incorporate pelvic floor exercises into your daily routine, or workout, so you’ll never forget about doing them! (I do mine in the car).

Now, we are all different and will experience postpartum differently.

The type of birth you had and how you recover will greatly affect what exercises you can and need to do, as well as when you start exercising and how regularly you exercise afterwards.

The following core exercises are for when you are cleared to exercise from your doctor/midwife, experience no pain or discomfort exercising and have established a good foundation for movement.

Before you do any type of exercise, please make sure you are prepared for what you are doing by conducting a thorough warmup.

10 Core Exercises

• Squats

Yes you read that right. Squats are a powerful core exercise, as they are a full body movement, that can be modified to target certain muscle groups.

They can be performed bodyweight, to enhance co-ordination or with added load, which adds to the demand placed on the core area, increasing core stability and strength.

• Plank

A common but effective exercise, when performed correctly you will feel your rectus abdominus ‘tighten’. This exercise helps keep your core stable and strong whilst your limbs are doing a different task. Think carrying a toddler on your back whilst your spine stays strong.

• Bird dog

Don’t be fooled by easy this looks. This exercise is . . . .

And great to incorporate with pelvic floor exercises too.

• Glute bridges

The secret to a strong squat, deadlift and zero back pain? Strong glutes. This exercise will help you to achieve that whilst also working your core and deep core muscles to keep your pelvis stable as it moves up and down.

• Side plank

Just like the plank, this common but effective exercise will target your transverse abdominus to focus on keeping the pelvis stable. It will also work your core endurance as it is an isometric exercise.

• Overhead marches

Lifting above your head comes with a whole list of benefits to your core. The main ones are the strength and stability they give your abs and shoulders.

Lifting and carrying children, or anything requires this, so improving your strength and stability in the upper body will help you keep lifting.

• Pallof press

One of my favourite anti-rotation and core exercises, this will challenge you to keep your core stable and strong, as you are trying not to move against the resistance. Similar to the plank exercises, this will help keep your core functioning as a strong unit whilst your limbs are moving.

• Lunges

Probably my favourite exercise ever, lunges challenge your weight transference, co-ordination, lower body and core strength, all helping you to build a strong, powerful core.

• Deadlifts

The most effective posterior chain exercise that will keep your core and lower back strong. Hello picking up babies from the floor and carrying the shopping to the car!

• Leg lifts

A simple, but truly effective exercise to raise your awareness of how much your core works when you move.

I love this one because beginners and pros can feel how much the core and limbs can work together.

• Wipers

This exercise is more advanced, so please only perform if you have no lower back pain and a solid core foundation, but Wipers are key for enhancing mobility of your spine whilst keeping your core stable, that’s why they’re so hard!

Incorporating all, or some of these exercises into your routine will help you look and feel stronger, not to mention more mobile, as you are moving your spine in different planes.

As with any exercise, please conduct a thorough warmup and cool down.

Want a challenge? Download my ‘30 DAYS TO A STRONG CORE’ guide now.