Why you don't need 'abs' to have a strong core

If you thought you had to do endless crunches to get a flat stomach, Steph Claire Smith says it’s time to flip the script.

Motherhood has taught me the real importance of building a strong core, and spoiler alert, it has nothing to do with the way my tummy looks.

I used to work my core with one goal in mind. Every crunch, sit-up and plank was one step closer to building a six-pack. It was drilled into me through the modelling industry and toxic diet culture that having a ‘flat stomach’ was idealistic, it’s what society deemed beautiful. I mean, it was pretty inescapable when your social media feed is flooded with six-pack fad diets, transformation photos and skinny teas.

It took a lot of self-work to unlearn these negative thought patterns, and through my journey with Kic, I’ve learnt to move my body for the way it makes me feel, not to look a certain way. But becoming a mum helped me take this mindset to the next level.

Tone your stomach with 5 deep core excercises

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When I became pregnant with Harvey, I loved my pregnant body, I was in awe watching my belly grow, knowing that I was literally creating life. I felt proud of my belly, it was the most magical feeling.

It was during my postpartum period that I noticed that it wasn’t my pre-baby body that I missed, it was my strength. I loved feeling strong. Yes, I had gained strength in other ways, becoming a mum is one of the strongest things we can physically and emotionally do. But I craved the confidence and energy that feeling strong gave me.

Once I had clearance from my GP, and I slowly started to rebuild strength in my core, I learnt how vital it is for almost every movement I did. Whether I was picking up Harvey, heading out for a (very slow) run or lifting some dumbbells, almost every movement engaged my core! From exercise to everyday mum life, the stronger I became, the easier it was to simply move.

But do I have to have ‘abs’ to have a strong core?

Short answer: No. This is such a common question. I asked Kic’s head trainer to debunk this myth and he said “Just like any other muscle group, our core can be ‘built up’ by using progressive overload. However, someone can have a six-pack and still have a weak core. Core muscles aren’t necessarily a visual showcase, instead, they are the driving factor behind some of our biggest training improvements and impeccable posture.”

And that’s the thing. The benefits of a strong core go far beyond skin deep. Building core strength helps improve our posture, reduce our risk of injury, improve our strength and performance and help with our general health and wellbeing. Win!

Here are three equipment-free core workouts to try:

Bicycle crunches

I have a love-hate relationship with these, they bring the burn! Lie on your back, lift your shoulders off the mat and raise both legs. Bring one knee and the opposing elbow close to each other by crunching to one side, and fully extending the other leg. Return to the starting position and then crunch to the opposite side. Repeat for 45 seconds, then take a 15-second break.

Mountain climbers

Start in a high plank position, making sure you distribute your weight evenly between your hands and toes. Check your form, your hands should be about shoulder-width apart, your back should be flat, your core engaged and your head in alignment. Pull your right knee into your chest as far as you can, then place it back. Switch legs, pulling one knee out and bringing the other in. Alternate your breathing with every movement.

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Plank hip dips

These are a great finisher for any workout! Start in a low plank position with your body in a straight line, your elbows bent and under your shoulders, and your feet hip-width apart. Then rotate your hips to the right and dip your body almost to the floor. Return to the starting position and repeat on the left side. Keep alternating sides for 45 seconds.

If you’re ready to feel the benefits of a strong core, come join our 2-week STAX. Core challenge. Together, we’ll motivate each other through 3 workouts each week. They’re just 5-10 minutes, and trust me, with our Pilates trainer, Kika, that’s all you need to feel the burn! Start your 7-day free trial via www.kicapp.com