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Ab and core exercise was historically seen as the tool of the experienced athlete looking to hone technique. In reality though, ab and core stability is crucial to us all and an increase in exercise classes focusing on core strength has been seen in recent years.

The ab and core muscles are the bedrock of the human body, helping to maintain strength, posture and mobility. If you have ever had a back injury and have been prescribed target exercises, the majority will be working at strengthening your ab and core muscles to take the pressure off your spine.

Back problems have risen along with our slow-paced, desk-based lifestyles. We can get away with lazy core and ab muscles and still reach the "extra sugar" button on the coffee machine, whereas our ancestors would not be able to drag an animal back to the cave for supper with that attitude. Rather, they would have needed to contract their core muscles to provide balance to the body and support to the arms and legs as they worked. Our own modern day lifestyle is conducive to straining the back through lazy posture and not lifting items safely, rather than developing our core and ab muscles so that they can actually fulfill their purpose.

So how to progress?

1. Start simply

Any kind of exercise plan needs to become a habit so do not bite off more than you can chew. Better to start doing 10 crunches three times a week in your own home and build up slowly than to sign-up to hour-long core-based exercise classes at your local sports centre but to give up because the commitment is too great.

2. Take expert advice

Core and ab exercises must be done properly. If not, then instead of using those muscles you run the risk of either using naturally stronger muscles which can easily perform the exercise, or more dangerously using weaker muscles that you are in the habit of using and which can easily be strained (such as the spine). Taking the stomach crunch (sit-up) as an example : if you are not particularly fit but find it easy to perform then it could be that you are using your arms to propel yourself off the ground, or perhaps your head is tucked into your chest so that your neck and back are taking the strain.

3. Add simple variations to progress the exercise

Using the stomach-crunch example, rather than lying on the floor then you could take this exercise to the next level by performing this with a gym ball(stability ball) under your lower back. Keeping the ball stable as you lift upwards will increase the core and ab stability required and work those muscles harder.

As you progress you will notice your every-day balance and stamina will improve and those niggling aches and pains should disappear. If this does not happen, or if you develop any discomfort then visit a suitably qualified professional as this will mean that the exercises are not being performed correctly.

Care of the core and ab muscles will lengthen your active life immeasurably and make keeping fit safe, enjoyable and significantly easier. Good luck!

Learn more about this author, Isobel Clayton.
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