Understanding the Core

Core training is a fundamental component of any training program,  we understand this, and  place a strong emphasis on incorporating both full-body movements and core-specific exercises. Why? Because we believe a strong core is essential for overall health, stability, and functionality in daily life. Let's dive into why core training is incorporated into all of our programs!

Your Pelvic Floor

A strong core is integral to maintaining a healthy pelvic floor. This group of muscles is essential in supporting most mothers and often need to be trained specifically. Post-pregnancy, many women experience pelvic floor issues, and targeted core exercises can significantly improve this area’s strength and functionality. We incorporate exercises that engage the deep core muscles, including the pelvic floor, to help mums regain strength and control in this critical area.

Support You

Your core muscles are responsible for supporting your spine and maintaining proper posture. Good posture is not only about standing tall; it’s about ensuring your body is aligned correctly to prevent pain and injury. Our full-body movements are designed to strengthen the core and support the spine, helping you maintain better posture throughout the day.

Staying Active For Longer

A strong core acts as a natural brace for your spine, reducing the risk of back injuries and other related issues. Whether lifting your child or carrying groceries, a stable core helps distribute the load more evenly, preventing strain. By combining core-specific exercises with full-body movements, we enhance overall strength and stability, reducing the likelihood of injuries.

Improving Balance and Functionality

Core training significantly improves your balance and overall functionality. Everyday activities, from bending and reaching to twisting and lifting, become easier and more efficient with a strong core. We focus on exercises that improve balance and functional strength, ensuring that our mums can handle daily tasks with ease and confidence.

Get a TONED and SUPPORTIVE Core with this 18 Minute Circuit:

We know how important a strong core is. Here’s a core workout that you can try at home. This circuit is designed to engage and strengthen your core muscles, improving stability, balance, and overall functionality. 

Core Routine

1. Alternating V-Ups

   • Lie on your back with arms extended overhead and legs straight.

   • Lift one leg and the opposite arm, reaching towards your foot.

   • Alternate sides with each rep.

2. Plank Jacks

   • Start in a plank position with feet together.

   • Jump your feet out wide and then back together, keeping your core engaged.

3. Reverse Crunch

   • Lie on your back with knees bent and feet flat on the floor.

   • Lift your hips off the ground, bringing your knees towards your chest.

4. Hollow Rock

   • Lie on your back, lifting your shoulders and legs off the floor.

   • Rock back and forth, maintaining a hollow body position.

5. Prone Foot Reach

   • Lie face down with arms and legs extended.

   • Lift your opposite arm and leg, reaching them towards each other.

   • Alternate sides with each rep.

6. Hindu Plank Arm Raise

   • Start in a plank position.

   • Raise one arm straight out in front of you, keeping your hips level.

   • Alternate arms with each rep.

Circuit Instructions

• Complete each exercise for 30 seconds, followed by 30 seconds of rest.

• Repeat the circuit for 3 rounds.

Conclusion

Core training is essential for maintaining overall health and functionality, especially for busy mums. At TRANSFORM, we blend full-body movements with core-specific exercises to provide comprehensive fitness benefits. Try our core routine today and feel the difference a strong core can make in your life!