Strength training is important for everyone. We all need this type of movement to build and maintain muscle and to stay healthy and mobile as we age.
Stephanie Mansour, a personal trainer, weight-loss coach and Start TODAY trainer, recommends strength training at least three times per week. “I like to include strength training every other day to see the most muscle gains without overdoing it," she said previously.
That doesn't mean you have to hit a PR every session or even pick up weights. Bodyweight training and other lower-intensity forms of resistance training are great for you, too.
But, no matter what plan you're following, any safe training routine requires recovery days to let your body recuperate before your next session.
There is only one part of your body it's generally safe to work out every single day, trainers tell TODAY.com.
And taking advantage of that fact can help you strengthen this area more quickly, stabilizing your whole body, promote good posture and even alleviate back pain.
Trainer Tip of the Day: It's Safe to Work Out Your Core Every Day
The large muscles that make up your leg and arms generally need at least a day of rest in between strength training sessions, Mansour explained previously.
But the muscles that make up your core — such as your abs and the muscles in your deep core, lower back, hips and pelvis — are smaller.
That means you can safely do strengthening workouts that target these smaller muscles more frequently than the larger muscles. You can even work them every day, Mansour said.
She prefers mixing it up with a variety of routines — versus doing the same few core exercises over and over — to prevent boredom and keep seeing results. For weekly and monthly core challenges with a unique video workout each day, plus on-demand routines, download the Start TODAY app.
Why It Matters
When people think about strengthening their core muscles, they often just want visible abs.
But your core plays a pivotal role in maintaining your posture and stability, so it's a shame to focus only on the way it looks. And if you’re working your core only because you want a toned six-pack, you’re likely neglecting the rest of the important muscles in this group.
A strong core is essential for basic everyday movements. So, over time, weak or imbalanced core muscles can lead to back pain and poor posture, and make you more prone to injuries.
Signs that you might have a weak core include feeling stiff in the morning or when you get off the couch, having back pain and sciatica pain, Mansour explained.
Knowing it's OK to work these crucial muscles every day — and that a little work goes a long way — makes it easier to build a quick, well-rounded core-strengthening routine into your daily schedule.
Combined with a nutritious diet and some cardio, you'll both see and feel better results with this level of consistency.
How to Get Started
Working your core doesn't need to take a lot of time or equipment. You can pull together a combination of simple, at-home exercises to create a balanced daily core workout routine.
"To strengthen the abdominals and see muscle tone in the midsection, commit to a five-minute ab routine every day," Mansour said. "You can add it to the end of your workout, or schedule it into another part of your daily routine so you will be sure to do it, like first thing in the morning after your cup of coffee or before you go to bed at night."
To start, choose five to seven core exercises from these movements to make your routine:
- Pelvic tilt
- Plank
- Side plank
- Mountain climbers
- Flutter kicks
- Reverse crunches
- Russian twist
- V-sit
- Bicycle crunch
- Toe taps
- Heisman
- Inchworms
- Situps
- Plank dips
- Cobra
Perform those five to seven exercises every day for a quick core-strengthening workout. And, when you have a little extra time, you can build a longer workout by repeating that sequence three times with a minute of rest in between. Take the guesswork out of your core routine by joining a daily core challenge designed by one of the best-in-class trainers in the Start TODAY app!
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
