Five classes that will transform your core

Ask any personal trainer about client goals, and they’ll say toned abs, flat stomach or a six-pack are high on many people’s wish list. The good news is, we all have abs (yay) – they are part of the core, the trunk of the body, and usually not visible. However, not all cores are created equal. Signs of a weak core include back pain, poor posture and lack of stability or balance. A strong core, however, results in both aesthetic and health benefits. Let’s get to the core of the matter with a whistlestop tour of five classes that can transform your core in a safe and practical way without being a slave to sit ups.

Explore The Core

The core is essentially the torso, transferring force between upper and lower body whilst protecting the spine from overload. It takes up a large area but is not synonymous with abs, as it encompasses many other major muscles:

• transverse abdominis (deep layer of the abs)

• multifidus (spine stabilising deep back muscles)

• internal and external obliques (side muscles)

• erector spinae (long muscles extending up the back)

• diaphragm

• pelvic floor muscles

• rectus abdominis (top layer of the abs AKA the six-pack)

Minor core muscles include the lats, traps and glutes. In fact, the core refers to all muscles that attach to the pelvis and spine. It’s a big deal. And whilst a sculpted core is desired by many, the benefits of a strong core extend beyond aesthetic appeal. Core strength is key to balance, mobility and injury prevention. It enables you to do most things comfortably, from basic standing to jumping, twisting, running and more. When playing sport, muscles need to work in harmony to generate power, speed, balance and agility, and core stability is essential for this.

Benefits of core workouts

Core exercises can help you gain more visible muscles if your body fat percentage is low enough (more on this later) but you can absolutely have amazing core strength without visible abs.

Just 20 minutes of core training three times per week can significantly increase older adults’ ability to complete normal daily tasks such as household chores (source: CNET).

If old age seems decades away, strengthening your core now is likely to mean a more independent and active lifestyle in the future. Core strength training can also reduce back pain and boost spine stability during movement, preventing it from overextending or rotating dangerously, and reducing the risk of taking a tumble. If you’re already feeling middle-aged or ‘senior’, it’s not too late to work on your core for a more fulfilling, mobile and pain-free life. If you’re the athletic type, investing in your core can keep you off the injury bench and improve performance.

TOP FIVE CLASSES FOR CORE TRANSFORMATION

Boxercise / boxing

Release stress whilst working up a sweat and activating your core like your life depends on it. Boxers need agility to dodge and throw punches, rotate, move quickly and remain as stable as possible, and professionals rely on their core as ‘armour’ when on the receiving end of body blows. A typical boxercise class works on various boxing techniques which all stem from an engaged core – jabbing and kicking punchbags, shadow boxing and core-tastic exercises such as skipping or planking. You’ll also burn an incredible number of calories.

Typical class duration: 60 mins, working solo and in pairs

Yoga

The core is a major beneficiary of yoga – it’s not all about omms and stretching. Yoga works every part of your body through a range of low-impact or zero impact postures. It’s slow-paced compared to manic cardio classes but performing deep, controlled movements helps you strengthen and lengthen your muscles. Besides holding core-centric poses like boat pose, dolphin pose and side plank, you’ll also use your core extensively to stabilise your body when transitioning between poses. Crank up the intensity by attending a hot yoga class, or try stand-up paddle boarding (SUP) yoga, where your core really comes into its own.

Typical yoga class duration: 60-90 mins, working solo

Circuit training

Many of the stations in a circuit training class typically work your core in short, intense bursts, including of course the dedicated core exercises such as reverse crunches, ab rollouts and bicycle twists. Pretty much every round of reps will require you to engage your core for stability and to perform to your best, whether you’re using weights or your own body weight – and an engaged core is a working core. Another great calorie burner that will get your heart and lungs screaming.

Typical class duration: 60 mins, working solo and in small groups

Complete Core

If you’re short on time, blast your belly with an efficient class that’s 100% focused on isolating and activating specific core muscles. This could be a single leg glute bridge to target the butt, or Russian twists to reach the deep transverse abdominis muscles. You’ll work on perfecting technique and will definitely feel the burn.

Typical class duration: 30 mins, working solo

Pilates

If there’s one class that’s dedicated to the core, it’s Pilates. Practically every exercise works the core in some way, on both a deep and superficial level, and focuses on controlled movements, breathing and correct form. Classic moves include scissor kicks, planks, hip dips, Pilates 100s and bird dog. Like yoga, it’s low or zero impact and accessible for all fitness levels. Pilates also works on flexibility, mindfulness and balance. Besides mat Pilates, you can try Reformer Pilates on a gliding platform (reformer bed). The adjustable resistance tailors your workout, to either make it more challenging or to assist with mobility.

Typical class duration: 60 mins, working solo

For all these workouts, regular and consistent practice is key if you want to see and feel results.

The sobering bit… a bulging six-pack is very hard to achieve

Whilst anyone can (and should) improve their core strength, personal trainer and author Kathleen Trotter explains that ‘getting a six-pack’ can take months or years, demanding extensive commitment to training and diet. The reality is that it’s an unachievable goal for most people, especially women, and only gets harder with age, stress and hormonal changes. Ultimately, you may have honed, rock hard abs, but when they’re covered by a layer of subcutaneous fat (fat under the skin and above the muscle, which is normal!), they won’t be easily visible. T

rotter suggests men would need to shrink down to 6-9% body fat, while women need to be in the 16 to 19% range, which is considerably lower than the recommended percentages. This is why experts say abs are made in kitchen – the food and drink you consume plays a dominant role in your ability to achieve and maintain Insta-ready abs. No matter how hard you crunch and punch, you’ll need to follow a clean diet including non-starchy vegetables and lean protein sources, and minimal sugar, simple carbs (the tasty ones) and alcohol. It’s up to you whether it’s worth the slog.

A six-pack is a vanity goal. Developing a strong core is a long-term health and fitness goal.