How long does it take to strengthen your core? Workouts included!

How long does it take to strengthen your core?

Some of my patients noticeably improve their core strength in as little as 2 weeks! But for most, once you begin core strengthening exercises you can expect to notice an improvement in core strength as quickly as 4 to 8 weeks. Some even sooner!

I often treat individuals with back pain who want to improve their core strength. While their back pain often isn't directly caused by weakness it's still good practice to improve core strength. They are often relieved to hear that strengthening their core is a great way to feel better and it doesn't take months to start noticing improvement.

Some of my patients notice improvement in as quickly as 2 weeks! During that time your body will learn to recruit more of your muscles and begin becoming more efficient at using them. This is key because when you don't use a muscle it becomes weak and will begin to fill with fat. This is especially true for our abdominals.

How do you know if your core is getting stronger?

My clients often notice more stability in their spine and reduced or completely eliminated lower back pain. You might also notice the ability to perform longer ab planks, leg raises, and notice other core exercises becoming easier and easier.

There is definitely a correlation between having weak core muscles and increased lower back pain (read more here).

How often should you train your core?

You can strengthen your back and core fairly easily with consistency and a plan. You want to set aside 15-20 min per day to improve your core strength, so pick a time of day you can do this and stay consistent! It's been shown if you do this not only will improve in your core and back strength you will also add years to your life!

So, you have your time now you need your plan. The plan must include enough to make change.

Exercise and strengthening is like medication you must dose it correctly in order to make the change you are looking for! 

The 24 Day Core Challenge Calendar I created does exactly this! It takes some core exercises from my FREE core strengthening PDF and it breaks it down so you know exactly what to do and when! Some of my favorite exercises to strengthen your core and lower back at the same time are ones with high levels of muscle activation so we can do less exercise but get more done! 

Here is a snapshot of the Calendar to get you started! 

You get the plan, the exercises, the how-tos, the dosage, and days of exercises.

How Many Days a Week Should I Strengthen My Core?

Practicing core strengthening exercises 3 days a week is an easy target if you are looking to improve your back and core strength. It's been shown that 3 days a week of resistance training or strengthening will help you not only build strength but it will add days to your life and you will need less medical care along the way! The days you are not strengthening can be filled with walking! Walking is also a good way to build core strength! 

A study noted that if you got your heart rate up for 150 minutes a week you can reduce early mortality by 35 to 42%! 

That's wild to me! 

In conclusion, dedicating just 15-20 minutes a day to strengthening your core and lower back can yield significant improvements in as little as 2 to 8 weeks. Imagine feeling stronger, reducing pain, and enhancing your overall well-being with this simple commitment. By following a structured plan, like the 24 Day Core Challenge, you can efficiently build strength and add years to your life. Consistency is key, and the rewards are substantial. Start today, and experience the transformative power of a strong core and back!

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