Here are a few tips for you to consider when trying to strengthen your core. I get asked so many questions regarding this topic so I thought it would be a good idea to make a checklist for you.
1. Use flexion, extension, rotation and isometrics when training the core. Training in multiple planes of movement helps to identify weaknesses so you can work on them. Remember, core training is not only forward flexion (ie) crunches. We move in multiple movement patterns so make sure you train in each one.
2. Incorporate a mixture of static (holding) and dynamic (moving) movements when training core. You need to keep the body guessing and not always do the same thing or the predictable thing. The ability to hold a strong body position alone or while moving another body part at the same time is exactly how you get your core strong fast.
3. Train your core consistently. Aim for 3-4 times per week. Need to make sure you spend quality time building your foundation. Your core should be switched on and engaged when performing any kind of exercise. Should be automatic.
4. Use different positions when training core. Hanging, half-kneeling, laying etc, all of these positions offer unique set of benefits. Varying your exercise positions will help identify weaknesses and help you hone in to strengthen them.
5. Mix bodyweight and weighted movements, core training isn’t just crunches. Do not underestimate bodyweight in effectively strengthening your core. As you get stronger, you will need to add external weight to increase the degree of intensity and difficulty.