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.
Your core is often thought of as the 6-pack abs. In reality, your 6 pack abs or the rectus abdominis, are only a small part of your core. You also have your transverse abdominis, internal and external obliques as well as your diaphragm and pelvic floor. These muscles along with boney support from your pelvis and rib cage give your body core strength.
Core Muscle Anatomy
The first step to core strengthening is knowledge. You have to know what you are strengthening and why. Close after learning about the core you must dedicate time and effort to improving it with specific exercises.
Your core is also composed of the muscles in your lower back. The small muscles in your lower back give you strength and support throughout the day. Most people notice this when you try to stand for long periods of time and notice that your lower back becomes achy or sore. Stretching can help but strengthening is the lower term solution for lower back pain.
If your goal is to have a 6-pack then that requires different core workouts than wanting to improve your strength. If you are wanting to feel stronger and be able to do more in your life then the core exercises below are great places to start.
If the goal of strengthening your core is to obtain a 6 pack. While visually appealing, how you look doesn't mean you are strong. If you are looking for a 6 pack you have to dial in your diet and nutrition. It’s a function of body fat percentage, not strength.
What are the deep core muscles?
- Transverse Abdominis
- Internal oblique
- External oblique
The deep core muscles are attached to important areas of your body such as your lower back. When I work with clients who want to strengthen their core muscles we first learn the anatomy of your body. We reviewed this above! Yes, you have core muscles but they can be hard to feel at first. It is also worth noting that your core contracts and works with nearly every move we make. You actually work it more than you think!
The deep core muscles are important for initial strength generation with movement of our legs and arms! It also contracts with other tasks such as sneezing and using the bathroom. There was a big push a while back about learning how to strengthen the deep core muscles due to its relationship with lower back pain. Fast forward a few years, it seems that improving core strength in general is more worth our time than trying to specifically isolate one muscle.
The Transverse abdominis is the deepest core muscle and its muscle fibers pull things inward. It allows us to build up intra-abdominal pressure so we lift heavy things and do things such as get out of a chair and off the floor. Since it attaches our ribs and lower back it can felt near those areas if you press deep enough. When you look at research studies it activates with many moments and when we improve our core strength the activation of the transverse abdominis also improves.
On top of the transverse abdominis we have the internal and external obliques. They are really cool and the muscle fibers are aligned at angles. Hence, the name. They give us strength and support with rotational tasks such as bending and twisting. If you feel you side below you ribs, you will feel your internal and external obliques.
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!
Daily Core Strengthening?
Some of you might also be interested in daily core strengthening. This can be beneficial as long as you don't push yourself too hard as to introduce injury. Here are three tips to help you strengthen your core daily:
- Set out a specific time each day: Set an alarm on your phone or build in some of the exercises below into your daily routine.
- Get an accountability partner: Ask a close friend or your significant other to help hold you accountable and ask you if you've done your exercises each day.
- Start small: Even if it's just one or two exercises for a few minutes at a time starting out, developing the habit of exercising your core is most important when starting out.
Exercising every day is beneficial and we all need to find a way to incorporate it. I am a fan of doing these exercises in the morning because we can always find a 100 reasons why not to do something after we get home from work. Having a partner can help you stay on track and motivated. And lastly, starting with 1-2 exercises will help you feel a good burn and start to build some strength without a large commitment.
Now let's dive into some simple, yet effective core strengthening exercises you can do anywhere.
10 Core Strengthening Exercises
10 Core exercises workout pdf
1. Crunch
Lie down on the ground or an elevated surface with your knees bent. Cradle your neck in your hands and make sure to keep you chin tucked. Curl your chest towards your thighs. Then with control, return to lying on your back. Higher isn't better.
Dosage: 2 sets of 20
2. Dead bug
Lie on your back with your arms straight up towards the ceiling and your knees lifted at a 90 degree angle. Draw your belly button in towards your spine. Lower one arm towards your ear while you extend the opposite leg straight out towards the ground (but don't let it touch!). Keep your back flat and try not to let it arch as you go.
Dosage: 2 sets of 30
3. Side plank
Lie on your side with your feet stacked and your upper half supported on your elbow. Raise your hips so the only contact point on the ground is your feet and elbow. Hold this position. This is tough but it's a very effective core exercise.
Dosage: 2 sets of 30
4. Bird dog
Begin on all fours with your arms under your shoulders, knees under your hips, and eyes looking between your palms. Draw your belly button in towards your spine. Extend one arm forward and the opposite leg backwards, ensuring that your back stays level. Repeat.
Dosage: 2 sets of 20
5. Plank
Lie on your belly, propped up on your forearms. Raise your belly off the floor until your spine is straight. The contact points on the ground should be your elbows/forearms and toes. Hold this position. Try not to let you lower back sag as you go. If your lower back begins to bother you then rest.
Dosage: 2 sets of 30 seconds
6. Thread the needle
Start in the traditional bird dog position as mentioned above. Raise your top arm towards the ceiling (this is the thread). Next, reach your top arm under your side as far as you can while keeping your balance. Your chest will rotate towards the ground, but your hips should stay still. You feel your entire lower and middle back stretch.
Dosage: 10 on each side
7. Bicycle
Lie on the ground with your knees bent and your hands supporting your neck. Raise your shoulders and feet off of the ground. Alternate touching your opposite elbow to knee while extending the other limb straight out.
Dosage: 40 total reps with no rest! :)
8. Mountain climber
Begin in a plank position. Draw one knee up towards your chest by trying to shorten the distance between your ribs and your hip bones with your belly muscles. Think about contracting your abs as you crunch.
Dosage: 2 sets of 20
9. Superman x20 total
Lie on your belly with your arms resting on the floor in front of you. Raise your arms, chest, and feet off of the ground so the contact points are your trunk and thighs. Hold this position. You will feel your entire back working. It's great!
Dosage: 2 sets of 20 reps
10. Flutter kicks
Lie on your back with your hands at your side (or even under your glutes) and your legs straight out in front of you. Draw your belly button into your spine. Raise both feet a few inches off the ground while keeping your back glued to the ground. Make small kicks with your legs.
Dosage: 40 reps total
If you interested in 2 core exercise workouts that include these exercises then check out our book or our free workouts here!
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!
References
1. Nagai M, Kuriyama S, Kakizaki M, Ohmori-Matsuda K, Sone T, Hozawa A, Kawado M, Hashimoto S, Tsuji I. Impact of walking on life expectancy and lifetime medical expenditure: the Ohsaki Cohort Study. BMJ Open. 2011 Jan 1;1(2):e000240. doi: 10.1136/bmjopen-2011-000240. PMID: 22021866; PMCID: PMC3191604.
2. Lee DH, Rezende LFM, Joh HK, Keum N, Ferrari G, Rey-Lopez JP, Rimm EB, Tabung FK, Giovannucci EL. Long-Term Leisure-Time Physical Activity Intensity and All-Cause and Cause-Specific Mortality: A Prospective Cohort of US Adults. Circulation. 2022 Aug 16;146(7):523-534. doi: 10.1161/CIRCULATIONAHA.121.058162. Epub 2022 Jul 25. PMID: 35876019; PMCID: PMC9378548.
