If you did 1 thing daily for your core

[Coreistheword]

I'm trying to improve my health and fitness after several years of neglect in that area (during which time I managed to become obese 😩). Taking it bit by bit so as to build new habits into my life sustainably. Mostly been about food and nutrition so far.

I now really want to work on my core muscles - I'm very overweight and carry much of around my middle (I'm 51). I know I can do Pilates classes etc and I will, but if you were to recommend one thing I can do daily- something fairly easy to achieve and work into a daily routine- what would it be?

Yoga with Kassandra. she has lots of 10 minute workouts so it doesn’t feel like you are doing too much. I started in lock down and I now have rock hard abs and toned arms and legs for the first time ever. I’m post menopausal & late 40’s. She has 20/30/hour long workouts but I still sometimes only manage 10 minutes and I just feel better for doing something-mentally and physically.

Plank

Do a plank every day. Check YouTube for the right technique. Start slow and build up until you can do 1 minute. People always recommend yoga. While yoga is great, it's not specifically for core and you need the max effect for the least time I'm a qualified PT.

A full stop is missing before I'm a qualified PT!

@Wellthatsjustswell thanks for this and for the links - so helpful!

Thanks @alphasox and @DrDetriment sounds like the plank would be a great one to get started with. I've never done one. It looks hard! But sounds like it would target core strength in a really efficient way. Thank you!

A good brisk walk of at least 20-30 minutes. Walking is really effect for losing weight and strengthening core muscles.

I also weight train 3x a week. Its great at improving posture and whittling down your waistline.

2 x 30 minute walks a day

• I lost 12 inches from my middle when doing my walks

Davinas 5 week fit has an ab routine that includes planks. 7 minutes long and no matter how strong your core is you'll still feel it the next day.

Need good (pain-free) shoulders to do plank.

I have chronic shoulder issues so not for me.

I did Plankathon a few years ago - it's a 30 day plank challenge by a guy called George Anderson. It's on you tube. I've never quite made it to the end, but basically takes about five mins a day with different plank activities each day. I may do it again, now you've reminded me of it!

I find being mindful of using my core whatever I'm doing really helpful.
Have always walked a lot and have recently upped it to be brisk enough to make me sweat, so it feels like a workout. Going up hills I'm really aware of what muscles I'm using.
I can't explain well how to engage core while walking but I just googled it and there are lots of useful articles and videos.
Hope that's helpful. Best of luck!

Walking is brilliant exercise and good for weight loss but will do nothing for your core I'm afraid. Weights absolutely will, especially if you are using free weights rather than machines.

Planks don't have to be done on the floor. I worked with an 89 year old with very bad shoulders doing it against the wall. You can also do a standing core movement where you stand on one leg, stretch the non standing leg behind you and your arms to the front, as near to horizontal to the floor as you can get, then stand straight again. 10 on each side.

Ballet barre workout (lots on YouTube). Also walking tall and trying to engage core when doing any movement - eg, reaching up to a high shelf - engage core! Climbing into the bath - engage core!

Plank for me too! I used to try and hold a plank for 30 seconds, thinking that was enough! Then I started going to crossfit where 5 minute planks are a thing 😮
I'm up to about 3 mins now, but I'll get there one day

Pilates is all about core.

Loads of helpful videos on YouTube.

Planks are great. I also recommend Lottie Murphy online pilates (free youtube channel and also a paid version).

https://www.youtube.com/c/LottieMurphy/videos

My dh has been doing these (very intermittently) and it has really helped his core strength, and strength and flexibility generally. Start with one of the more basic ones, especially if you haven't done Pilates before, and/or combine with RL classes.

I am older than you and strength train and run - I think Pilates is a good way to build core strength but also work on form, provides solid foundation for anything else.

Thanks for all the top tips everyone! 😊@DrDetriment @Ravenclawdropout @SomethingToldTheWildGeese @gamerchick @Janek @Solosunrise @Bigoldmachine @RelentlessForwardProgress @IBelieveInAThingCalledScience @MsMartini

I was at work all day so have only just seen these. They're all super helpful ideas - thank you!!

There's loads of 10 minute yoga/ pilates videos on youtube. Easy to fit in and gives more variety than just doing something like planks.
Little and often is good.

I don't know a lot amount about it but the Alexander technique is about improving posture and core in everday life.

Engage your core muscles EVERY TIME you walk anywhere.

That is, improve your posture. Walk tall and consciously engage your core muscles like a corset. Every day for several hours.

Sorry to jump on -
I literally can’t plank. I’m not obese, I’m within the bmi range but my back is in pieces if I even get 5 seconds or even get in the position!?

@Silverswirl, a good plank is quite a a hard exercise and they are often done badly. I would do some Pilates and build up.

If you can't plank, start with simple core activations. Look up an exercise called leg slides, which is great one to get started with.

Superman pull backs are great for posture and core.

lie on your front, arms in front, and lift feet and arms up as high as you can comfortably manage (superman style) . Whilst elevated pull the elbows down to your side and and in, then extend again and relax.

repeat twenty times.

Stand on one foot while you brush your teeth. Honestly.