The Best Core Strengthening Exercise Ever

For a great core strengthening exercise you just cannot go past the plank. There is simply no better exercise to tighten up your core muscles. And when you have mastered the plank (aka- bridge or hover) there are plenty of variations to try out!

But firstly it will help to know what your core is and why we need to strengthen it! Your core muscles are the ones that sit under neath your ab muscles. Your ‘six-pack’ ab muscles sit on the out side and they are the ones that you see when you strip the fat back.

This core strengthening exercise works the muscles that are deeper in, and sit behind your ab muscles. They also run all the way around your side under your obliques and around to your lower back. Which brings me to the reason for tightening the core. The number one reason is to hols that area in tight like a belt and to protect your lower back.

So here is how to perform the best core strengthening exercise –the plank.


1– You will perform the plank resting on your forearms and toes in a horizontal position facing the ground. Your body has to be in a complete straight line from your shoulders right down to your ankles.


2- Tense you stomach muscles by drawing them in and slightly up. Make sure you don’t push your stomach out. For this core strengthening exercise to work, you have to turn the core on in the same way you would tense your stomach if you were about to be punched in the stomach. So you draw you belly button in and slightly up. You must be able to breathe still!

3- From this position you have to try and hold your body there for as long as you possibly can. Try and beat your time each training session. Then we can look at another, or a variation of this core strengthening exercise.

4- If your back gets sore it is because your lower back is dipping towards the ground. So either; your core muscles are not turned on or they are fatigued and need a rest before doing another plank.

5- To stop this happening you need to tilt your pelvis so the front top bones get as close as possible to your ribs. Almost like you are doing a crunch in mid air. Leave your lower back up and try to tuck your bum under as if you are crushing a watermelon in between your ribs and your hips where your stomach is.

That is the ultimate core strengthening exercise ever invented. It takes a little practise but once you have it you can turn those same muscles on throughout the day (like right now!) and have a tighter, stronger, sexier mid-section, and a pain free, safer, stronger back.

Work harder, work smarter

Kieran Sernig

Wollongong Aquathon

Wollongong Aquathon
Grab your new, fancy 2015 calendar and jot this date down; 26th January, Wollongong Aquathon, Australia Day! There's no better way to celebrate this beautiful country we live in than a quick dip in our beautiful ocean followed a healthy jog along the coast with a view of the golden sand and a lungful of fresh coastal air. Do the whole thing yourself or split it with a friend, the main thing is you have the fun and supportive Beachside team around you and you enjoy every minute. And don't worry, there is an event and distance for everybody!   The Wollongong Aquathon is on Monday 26th January and events start between 6am and 9am. You can choose to do the following events in full or be part of a relay team where one person swims and a second person completes the run.   Ladies TryAqua - 200m swim & 2km run Short Aqua - 400m swim & 3km run Long Aqua - 900m swim & 7km run   The swims take place in the safe and calm waters of Wollongong Harbour and the run is mostly along cycle-way paths and a little on grass. There is a distance to suit everybody so join the Beachside team and give it a go with the rest of us. In the TryAqua you have a lead paddler showing you the way and are escorted by lifesavers along the swim and you can even use flippers if you feel you need to. There's nothing stopping you!   Entry fees for the Wollongong Aquathon start at $40 for the shorter races and go up $60 for the longer races.   To sign up;   1-  Click Here then choose your event and click continue.   2- Sign in, fill out your personal details and click YES to "Are you part of a team". Our Group name is Beachside Babes.   3- Then all you have to do is agree to the waiver and checkout.   4- Jump over to our Aquathon Group Facebook Page and say your coming to keep up with everything happening. 00-slider-1 Every Saturday at 6am Beachside Personal Trainers are holding Free sessions at Beverley Whitfield pool down at Shellharbour that anyone is welcome to join so you can get some tips and get to know the great team you will be having a ball with on the day.   If you have any questions about the Wollongong Aquathon, there is an event FAQ here. Or f you have any questions about the training or our team you can email or call me (Kieran) using the contact details at the bottom right hand corner of this page.   But here are some preparation tips to help get you started-  

Swimming outdoors is different to swimming in a pool. Practice swimming in different environments (check safe first) as rock pools, lakes, harbours, and protected beaches. The main difference is not having a black line to follow, and no wall to rest on, plus you may need to lift head up and arms more from the water (to see and lift above swell). Whilst swimming in an event aim to observe and follow the more experienced swimmers.

Wollongong Harbour is mostly protected and offers shelter from the seas and most winds but it can get bumpy depending on tide and water activity. The water is mostly clean and you can see the bottom on most days.   Lifeguards patrol the waters and as a small boat harbour, it is well away from any commercial large vessels.   Build up distance. If your aim is 200m (kids or ladies tryaqua) or the short (400m swim) or long (900m), work up to achieving half of the distance in one go. Once you achieve this, add two lots of half distance (ie 200m + 200m with a minute or two rest), than reduce the ‘rest’ to when you can pretty well make the full distance – ideally aim to cover 100-200m more than the event distance before the event day.   OPEN water practice: Try rock pools, protected beaches, harbours, lakes and safe open water venues to get used to no black line, bumpy conditions and feeling of ‘open water swim’ grab a Beachside teammate, book a 1-on-1 or private group PT session in by yourself or with a friend or two and of course come to our free group training sessions on Saturday morning. Get the correct gear: swimmers and a good pair of googles is all you need but for those that want extra floatation (for speed and/or comfort) a wetsuit can make a large difference. get-aqua-ready

• For most people the majority of training will be done in a pool. If it’s your first open water swim, aim to complete a distance a bit  further than the event

• You may need to breathe to a side you’re not used to because of swell, other competitors or to help sighting, so try and practice breathing to both sides.Bilateral breathing is better for training anyway because it keeps your stroke balanced.

• You don’t need to just do long distance swims to train for an open water race.Sets of shorter repetitions with rest intervals work well when combined with longer distances, plus they keep training interesting.

• The more efficient your stroke is, the easier it is to swim further. Practice trying to extend each arm pull, and aim to do less strokes per length while keeping your rhythm smooth.

• Get help: join our swim group and run group, come every week and you'll be surprised how quickly your swimming and running fitness develops.

Enter the Wollongong Aquathon Today

  Enter Here making sure to join the Beachside Babes Team (yes, even males. Sorry about the name boys) and don't forget to join our Aquathon group on Facebook to keep up to date with everything Beachside/Aquathon. WOOHOO  


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