What Is Core Strength & How To Improve It

What is core strength? It’s a buzz phrase that’s thrown around by many of us referring to the need for a strong core but what exactly does that refer to? If you want to know how this important set of muscles works and what you can do to make them stronger then Heather is here to explain!
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What is core strength? It’s a buzz phrase that’s thrown around by many of us; coaches, athletes, trainers all refer to the need for a strong core but what exactly does that refer to?
We’ll peel back the layers and explain in a moment but if you’re worrying whether you have a core or not, please don’t, as if you’re able to stand upright without external support then you have at least some core muscles working.
That said in order to run, swim, cycle or to complete other dynamic movements efficiently you will need a strong group of core muscles that are working together.
If you want to know how this important set of muscles works and what you can do to make them stronger then Heather is here to help!
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[@gtn]

Do you include core into your workouts? Leave us a comment!

[@tarekhosen2774]

Intermittently have it. Need do planks, squats, etc...

[@TheNooll]

Of course I do - it's as important as other trainings :)

[@kamajii4330]

I'll be the first person to say I probably should do more dedicated core work. However, I feel I swim enough to work my core to where I need it for triathlon.

[@Nandoman520]

Not as consistent as I should but have committed to being more consistent. A good core also helps with lower back issues too, correct???

[@washington9816]

Hellow.Yes i do. Side and front planks . Do you have a video for prevention of knee injuries such as : Colateral medial ligament sprain ? Thank you.

[@SurirPi7]

Cheat Sheet: 2:38 | Dead Bug: 5-8x each side, 3 sets 4:15 | Prone Walkouts: 10x, 3 sets ++ hold 5:09 | Single Leg Hip Drive: 10x each leg, 3 sets 6:05 | Superman: 5x each side, 3 sets 7:47 | Table Top Leg Rest: 30s (both, left, right, both), 2 sets Running Strength: kzbin.info/www/bejne/aJ21XmynrpibnMk Core Strength: kzbin.info/www/bejne/sJmvlq15e52LfaM Glutes: kzbin.info/www/bejne/j3vaaHlqqruehtU

[@sebastienlabarre223]

You are the best !!!

[@Maxyshadow]

Thanks Surir.

[@beasthegreat640]

Subscribed

[@Foreign_Pilgrim]

About the table top: do it 5 times each side x 2 - rest in between

[@ecb1979]

Surir I love your cheat sheets!

[@Mububban23]

I’m tall and skinny and used to put my lower back out once or twice a year. Since doing dead bugs, super man, plank variations etc I’ve been 4+ years without a back problem, and it only takes a few minutes, once or twice a week, to maintain 🙂

[@Yamaha_Bolt]

Heather, you’re making me nervous doing that plank so close to the edge!

[@heatherfell_oly]

Ha I was blissfully unaware, just following instructions ;0

[@timd8912]

Laughing is the best core exercise.....

[@nivilr_9794]

Yess😀🤣

[@steveco1800]

Here's one: start in plank on elbows and forearms on the floor going across the body. Lift left arm to the torso so balanced on right forearm. Twist body so left shoulder pointing up. Then lift left leg sideways so moves upwards, hold a second and go back to elbow plank position but still just on right forearm. Do for reps. Keep core tight and balanced throughout. Then swap sides. I use a pillow under my supporting arm for comfort.

[@diegowushu]

Great information, hard to find this kind of solid advice in with all the "six pack" nonsense out there.

[@corbincarlson180]

Awesome information, I will incorporate these exercises into my routine!

[@videoswitch]

I love this video. Helping me understand how the core plays a role in performance gives me an advantage.

[@lilianegru3548]

I watched this video and it really improved my core muscle strength! These workouts are great and are very efficient, leaving your body feeling refreshed. Just a quick question, how long do you recommend doing each exercise for?

[@robertchapman2323]

Yup. Strength and conditioning class at 06:30hrs on Fridays c/o CardiffTRi

[@timferguson2682]

Brilliantly analytical, like usual.

[@Maxyshadow]

Brilliant video. So helpful for beginners thanks. Subbed.

[@luisgalvan6240]

Thank you for your advice and motivation. I have completed today my first marathon in 3 41

[@yuyokk]

Great content as always! Thanks 🙌

[@heatherfell_oly]

Thanks Lurii :)

[@McStoolio]

Thanks Heather, very useful.

[@ftmhome]

Nice set of core exercises. I like to change sets occasionally to break up the monotony. Also helps make sure I am not missing any muscles.

[@gideonshandy9194]

Excellent video! So clearly and succinctly explained.

[@heatherfell_oly]

Thanks Gideon.

[@MegaMagicbeans]

Agreed, nicely presented with no fake, this is not hurting and i can do this forever style :)

[@danielking9797]

This is a very very video. Please do more like it x

[@jjbellfrey]

I have been trying to find a core routine that works well for triathlon training, I'm excited to add this to my Tuesday/Thursday core training.

[@heatherfell_oly]

Great, let us know how you find it.

[@jjbellfrey]

@@heatherfell_oly I definitely will! I'm prepping for my first half Ironman,, I watch GTN while I'm doing my long rides on my trainer. Its educational and entertaining.

[@nicktaylor7247]

I like to do plyometric workout twice a week on easy days. 40min light cardio plenty of stretching and core stuff. I think its good conditioning for the little connecting muscles too.

[@ssriramsrs]

I have realised how important having a strong core is. I now do yoga and also cross training (squats planks etc) for functional and core strength

[@heatherfell_oly]

Glad you're on the same page as us :)

[@bobdown5520]

Oh no seriously

[@conradburdekin722]

I got a sportsman’s hernia after running 2 marathons (my first 2 ever!) in 28 days earlier this year. I was advised by my physio to do core exercises and these look great. Thank you

[@28ndisha99]

Thank you

[@zyghom]

superb!

[@cedricdallemagne5273]

Great weather in the UK these days... enjoy!

[@horsiesarepretty]

Leg raises are the best! I used to be a gymnast and for our end-of-practise conditioning we would have to hold our legs vertically out in front of us while supporting our weight with our hands on a balance beam for 20 seconds at a time. I still incorporate that into my training because it is brutal! It is really important to make sure you don't arch your lower back when doing these while hanging from a pull-up bar, though; I would definitely recommend starting with bent knees. Side plank twists and side plank dips come in second and third, respectively.

[@trbeyond]

Palloff press is a good one!

[@jonh1958]

Thanks for this, I think this is a routine I could easily incorporate. Any recommendations as to how many times per week to do this?

[@heatherfell_oly]

It's great to factor in three sessions if you can but remember to focus on quality not quantity.

[@jonh1958]

@@heatherfell_oly thank you for the reply, will bear that in mind.

[@hydra66]

where was this filmed? Looks lovely

[@jasongirvan6729]

One of my favourite core exercise is bridge on a exercise ball. Easy position: shoulders on ball feet on floor Level 2 position: shoulders on floor feet on ball Level 3 position: shoulders on floor one foot on ball other foot 90* up from hips

[@rodpalmer5275]

Jason Girvan I find this awesome for my lower back as well

[@donovanvaz3289]

Aren't the intermediate and Advanced ones the wrong way round?

[@jasongirvan6729]

Donovan Vaz ? With the shoulders on the floor or do you mean intermediate isn’t harder than advanced but both are deliberate with the shoulders on the floor

[@donovanvaz3289]

@@jasongirvan6729 Yes both have shoulders on the floor, but you say Advanced is having both feet on the ball and Intermediate is having just one foot on the ball. I would say having one foot on the ball is harder than having both feet on the ball.

[@jasongirvan6729]

Donovan Vaz just wrong word for intermediate that’s all but as you can tell the range for difficulty

[@tbear4291]

Why the running vest is not available on GTN merchandise?

[@sunny5142]

Another very good core exercise: fire hydrant

[@KunalKishore]

Such beautiful place! Which place it is?? Please reply! 🙏

[@DarkPa1adin]

I have average fitnesa but I feel my back is tired after a long walk or a long stand. Or some times on a long sit in office. It means that I have weak cores.

[@sheetalbhosale3025]

Are these exercises good for diastasis recti?

[@activetraveladvocate]

Hard work but I'll keep practising

[@margezarate2656]

I like planks, Russian twists, and boat variations. :D they're harder with a medicine ball or weights.

[@base1y]

During the Deadbug you want to keep your lumber spine pressed into the ground.

[@donovanvaz3289]

Yeah. I get confused here. There's a GCN core training video that says the lumbar must be pressed to the ground and yet Heather's saying not. I wish there was a consistent message.

[@DD-fh6gy]

@@donovanvaz3289 most of the core strength and abs workout i've seen advice to have lumbar spine pressed into the ground so the spine is pefectly straight and i've found that when you do that, you can feel the muscle actually burns so i figured that that's how it should be done

[@bobbob9364]

I can just add these to my ab workout ? Every other day?

[@Torak6969]

Its in San Jose (Spain)?

[@AlbieTom]

Interesting you call those Superman's I always heard those called Bird Dogs. And a Superman was from an on your stomach position

[@heatherfell_oly]

I might be wrong, just what I've been taught but open to interpretation.

[@StormGod29]

I agree. Supermans are performed flat on your stomach and work your back excellently. And the big key, when you do them, you hold your body like superman flying.

[@Zuvie77]

Exactly. They made a mistake. That move is called bird dog.

[@lilianegru3548]

That looks really risky having your foot so close to the edge! 😟 I'm getting worried!

[@bobbob9364]

I am doing the superman fairly easily ,does this mean I have a good core ?

[@danielled168]

My PE teacher made me watch this.

[@donatina1987]

I do love planks... side planks and elbow planks, are they effective?

[@heatherfell_oly]

They certainly are, all doing the same thing in a different style.

[@bobdown5520]

Context required. Effective for what? Doing planks yes. Running no

[@donatina1987]

Bob Down for core strengthening 🙃

[@heatherfell_oly]

@@bobdown5520 Having a strong core is important for running economy.

[@bobdown5520]

@@heatherfell_oly yeah but planks don't transfer to running at all. One is horizontal the other vertical , one is moving with forward momentum the other is static. Running with good form, running faster, running hills is run specific core strength. There so much BS you are saying in these videos. From the glutes are the powerhouse they are the soleus and hamstrings are depending on how fast you are running. How about find the relevant info from a running synopsis for clarity on this. Rather then just using same format as physios and instatrainers.

[@peterparahuz7094]

So 0:12... I have some muscles working, at least ;D

[@Yamaha_Bolt]

It would be really useful to give us a 25 min gym routine. I’m a big fan of deadlifts and squats, pull-ups, lat downs, but I absolutely hate doing core.

[@trbeyond]

D M consider doing your squats as a front squat and add in something like half kneeling shoulder press and you would have most things covered!

[@heatherfell_oly]

We do have various gym videos with suggested exercises, check them out.

[@bobdown5520]

Dead lifts, squats are exercises that require you core to work.

[@miljanstojiljkovic1782]

Where do you get those cool socks from every video?

[@samw156]

Jesus christ, that last one is hard!

[@jogomez8061]

Heather :-)

[@robstriathlontipsforbeginners]

Plank to forearm plank and back again, repeatedly.

[@NaveenYadav-il5bw]

That lady behind@2:45has a strong core😜

[@lexington476]

1:53 I probably have six pack abs, it's just under a layer of fat trying to get rid of 😎.

[@DarkPa1adin]

Cut sugar. I have some packs but they aren't really muscles.

[@ilanpi]

Check out my Max Plank Institute of Core Studies

[@neilhouser2246]

I was afraid Heather’s feet were going to slip off the edge of the dock during the prone walkouts.

[@heatherfell_oly]

I expect the cameraman was hoping for some blooper content ;)

[@ccntj5002]

The last one really hurt like a bitch

[@jatinmaharao6888]

Hi GTN, Niket Dalal, an Indian athlete, became the first completely blind person to complete an Ironman 70.3 by finishing the Dubai 70.3. could you please cover this in your next episode. Please Let me know what details you will need and where I can send them

[@heatherfell_oly]

Hi Jatin, I did see this, it's a great achievement!

[@jatinmaharao6888]

@@heatherfell_oly a reply from Heather 🤩

[@WaltRBuck]

This might be the one video I need to see most. Haha. My core is pathetic.

[@heatherfell_oly]

Hope it gets you working that core!

[@ayo2036]

I do plonks

[@deeptime5581]

Talking about core and not mentioning gravity is a serious omission.

[@greengonzonz]

"if you're able to stand up unsupported" 🤣🤣 you're ok

[@heruhendrajito48]

😎😍😎

[@migfulcrum1]

Does it actually do anything? These excercices doesn't look like they can make you sweat.

[@jasongirvan6729]

migfulcrum1 give the exercise a run through before you say that as some will really surprise you once you try and activate your core for a hold but fall over, good luck with a proper super man And if turns out you can hold these well add leg and knee lifts during super man and end your session with a go till you drop planking, my best time for plank hold is 13:37, challenge it

[@migfulcrum1]

@@jasongirvan6729 Yes, I do planks which are great but I was refering to others. I just did couple of supermans and it wasn't challenging.

[@jasongirvan6729]

migfulcrum1 that’s good then you’ve got a good core to build , make some modifications to the exercises to match your abilities nd challenge yourself ie the leg lifts I mentioned and inverted bug with a full spread hold. Everything seems to be shown in a entry difficulty so people will do them and not get discouraged

[@migfulcrum1]

@speed.endurance training Yes, I do deadlifts/squats, maybe that's because these seemed easy. Thanks.

[@antonyadshead91]

I'm not convinced that any of these exercises do anything at all, apart from feel nice. Muscles need to be stressed and to adapt and to become stronger. If you really are lacking the ability to stay upright do squats, deadlifts etc and progressively overload to 1.x time your bodyweight and you'll be right.

[@hepatitis]

I like the way she talks, the way she walks, and everything about her.. so fit and beautiful and i didnt even listen to what she said 😂

[@jameslantsoght6268]

Never have a curve under your low back.