{"id":29798,"date":"2021-09-19T06:37:49","date_gmt":"2021-09-19T02:37:49","guid":{"rendered":"https:\/\/www.rachaelattard.com\/?p=29798"},"modified":"2023-03-21T18:01:26","modified_gmt":"2023-03-21T14:01:26","slug":"how-to-build-a-strong-core","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/how-to-build-a-strong-core\/","title":{"rendered":"How to Build a Strong Core"},"content":{"rendered":"\n<p>Having a strong core is important for so many different parts of your life! Yes, your abs will look great, but you&#8217;ll also feel more confident doing everyday tasks and fitness activities. <\/p>\n\n\n\n<p>Building a strong core can take time and consistency, but the results are worth it. :)  <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What Are Core Muscles?<\/strong><\/h2>\n\n\n\n<p>When we talk about the core, a lot of people automatically picture their abs. Although your abdominal muscles are part of your core, your core is a lot more than just your abs. Your <a href=\"https:\/\/www.healthline.com\/nutrition\/how-to-engage-your-core#what-it-is\" target=\"_blank\" rel=\"noreferrer noopener\">core muscles<\/a> are made up of several different groups. They all play a role in supporting your body as it moves and functions. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Muscles and Muscle Groups That Make Up the Core<\/strong><\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rectus abdominis: <\/strong>This muscle is on the front of your body. Some people call this muscle the &#8220;six-pack muscle,&#8221; and it connects from the lower ribs to the front of the pelvis. In addition to stabilising the body, the muscle also helps bend your body forward. For example, you use the muscle when you perform a crunch. <\/li>\n\n\n\n<li><strong>Transversus abdominis:<\/strong>&nbsp;This muscle also helps stabilise your body when you move. It tightens when you move, supporting your spine. It&#8217;s the deepest abdominal muscle, and it connects from the lower spine under the ribs to the rectus abdominis.<\/li>\n\n\n\n<li><strong>Diaphragm: <\/strong>You use this muscle for breathing. It connects to the lower ribs. <\/li>\n\n\n\n<li><strong>Obliques:<\/strong> Both the internal and external obliques help your body rotate, bend at the side, and keep your body stable when you&#8217;re upright. These muscles are on the sides of your body, and they connect from your ribs down to your pelvis. <\/li>\n\n\n\n<li><strong>Pelvic floor: <\/strong>These muscles connect to the underside of your pelvis, and they help support your internal organs in this area, including your&nbsp;bladder,&nbsp;rectum, and&nbsp;uterus. They help control urinary and bowel movements, and they affect sexual intercourse for women. <\/li>\n\n\n\n<li><strong>Back extensors: <\/strong>These muscles attach from the spine to the pelvis, and they include the erector spinae muscles, quadratus lumborum, and multifidi. This group of muscles is responsible for supporting your spine when you&#8217;re bending or lifting objects. You use these muscles when you do squats or do bicep curls. <\/li>\n\n\n\n<li><strong>Hip flexors:<\/strong> These connect from the spine to the inside of the pelvis, and they include the psoas and iliacus muscles. Hip flexors help you raise your legs up and bring them toward your torso. <\/li>\n<\/ul>\n\n\n\n<p>Some people find it helpful to think of their <a href=\"https:\/\/www.healthline.com\/health-news\/core-strength-more-important-than-muscular-arms#Finding-the-real-core\">core as a box<\/a>. The box includes the diaphragm on the top, pelvic floor and hip muscles on the bottom, ab muscles up front, and lower back and glute muscles on the back. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/upper-body-core-workout-sculpt-tone\/\" target=\"_blank\" rel=\"noreferrer noopener\">RELATED POST: Upper Body and Core Workout to Sculpt and Tone<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/mk0rachaelattar8etud.kinstacdn.com\/wp-content\/uploads\/2021\/09\/Core-muscles.png\" alt=\"core muscle function\" class=\"wp-image-30675\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/09\/Core-muscles.png 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/09\/Core-muscles-300x169.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/09\/Core-muscles-768x432.png 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<h2 class=\"wp-block-heading\"><strong>Why Is a Strong Core Important?<\/strong><\/h2>\n\n\n\n<p>Building a strong core is important to developing a healthy, strong body overall. Forgetting about core muscles can lead to injury when working out or when doing everyday tasks, such as lifting a child or gardening. <\/p>\n\n\n\n<p>In fact, doing a lot of strength training without building a strong core can lead to improper movements and imbalances throughout the body. Exercising throughout the body is important, but you shouldn&#8217;t skip your core! <\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Benefits of Building a Strong Core<\/strong><\/h3>\n\n\n\n<p>Here are a few of the ways <a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/in-depth\/core-exercises\/art-20044751\" target=\"_blank\" rel=\"noreferrer noopener\">strengthening the core<\/a> can benefit your overall wellbeing and fitness: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Strong core muscles will lead to improved balance and stability. This will benefit you in all areas of life, including chores at home, tasks at work, exercises, sports for fun, and caring for children. Even sitting with good posture at a desk requires a stable, balanced core! <\/li>\n\n\n\n<li>Because a strong core leads to better balance and stability, it can help prevent falls. This is good for people of all ages, but it is especially important for adults as they age. <\/li>\n\n\n\n<li>Having a strong core can help you perform exercises correctly when you work out. Neglecting this can lead you to over-rely on your arms, legs, or other parts of your body for movement. Over time, this can cause injury and joint pain.<\/li>\n\n\n\n<li>A <a href=\"https:\/\/www.health.harvard.edu\/healthbeat\/the-real-world-benefits-of-strengthening-your-core\" target=\"_blank\" rel=\"noreferrer noopener\">strong core<\/a>, especially a strong pelvic floor, is important for women&#8217;s sexual and urinary health. <\/li>\n\n\n\n<li>A strong core can reduce back pain and prevent future health problems. Weak core muscles can lead to poor posture and muscle injuries, and strengthening these muscles protects your back from future problems. People who struggle with lower back pain often do core exercises (typically under the guidance of a physical therapist) at home to improve their pain. <\/li>\n<\/ul>\n\n\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/lower-ab-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">RELATED POST: Lower Ab Workout<\/a><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"788\" height=\"443\" src=\"https:\/\/mk0rachaelattar8etud.kinstacdn.com\/wp-content\/uploads\/2021\/09\/A-strong-core-is-important.png\" alt=\"build a strong core\" class=\"wp-image-30676\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/09\/A-strong-core-is-important.png 788w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/09\/A-strong-core-is-important-300x169.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2021\/09\/A-strong-core-is-important-768x432.png 768w\" sizes=\"auto, (max-width: 788px) 100vw, 788px\" \/><\/figure><\/div>\n\n\n<p>Wanting a strong core for the aesthetics is OK too. There&#8217;s no harm in wanting nicely defined abs! However, remember not to focus on your abs while neglecting the rest of your core. Doing this can lead to an unbalanced core, which can cause back problems, poor balance, and a lack of stability. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to Build a Strong Core<\/strong><\/h2>\n\n\n\n<p>Building a strong core means doing exercises that strengthen all parts of your core, not just your abs. This means you need to do exercises that target the entire &#8220;core box&#8221; \u2014 your abs, lower back and glute, diaphragm, and pelvic floor. <\/p>\n\n\n\n<p>In fact, you should be careful that, when trying to strengthen your core, you&#8217;re not causing it more harm. Some traditional ab moves, such as crunches and sit ups, put a lot of pressure on the spine and require a lot of spine movement. If you have spine problems, consider avoiding doing moves like these. If you choose to do them, be careful, and remember to do exercises that work other parts of your core too. <\/p>\n\n\n\n<p>When doing core exercises, don&#8217;t rush through them, as this can also lead to jerky spinal movements. Instead, focus on going slowly with the correct posture. Sometimes rushing through movements doesn&#8217;t give you the core workout you need.  <\/p>\n\n\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/core-ab-workout-for-women\/\" target=\"_blank\" rel=\"noreferrer noopener\">RELATED POST: Tight Core Workout for Women<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Best Exercises for Building a Strong Core<\/strong><\/h3>\n\n\n\n<p>There are many different ways to improve your core strength. These are some of my favorite and the most common core exercises. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>BRIDGE<\/strong><\/h4>\n\n\n\n<p>Bridge exercises activate your glutes and lower back. They are good for beginners and for more advanced athletes. <\/p>\n\n\n\n<p>To make this exercise more challenging, try incorporating a march into the bridge. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>CRUNCH<\/strong><\/h4>\n\n\n\n<p>Although crunches can put pressure on the spine, you can do them carefully. If you have back or neck pain, consider avoiding crunches completely. <\/p>\n\n\n\n<p>Some people like to roll a towel or blanket and put that behind their back when they are doing crunches or sit-ups. This helps support your back, and it forces your body to use your ab, not hip, muscles to complete the move. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>PLANK<\/strong><\/h4>\n\n\n\n<p>Planks are an excellent workout for your entire body. They primarily target your entire core, but they also can benefit your arms, upper back, and legs. <\/p>\n\n\n\n<p>If you aren&#8217;t strong enough to do a full plank, that&#8217;s OK. Start on your knees, and focus on contracting your muscles and keeping them tight as you breathe deeply through the exercise. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>BIRD DOG<\/strong><\/h4>\n\n\n\n<p>I love bird dogs for strengthening the core because this move targets both your abs and your back. It also forces you to use balance and keep your body stable, so it can help improve your coordination. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>MOUNTAIN CLIMBER <\/strong><\/h4>\n\n\n\n<p>Mountain climbers add knee movements to the plank pose, so they are another excellent core movement. They also require balance, and they can help improve general stability throughout your body. <\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35713\" class=\"elementor elementor-35713\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-361b9b45 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"361b9b45\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-66c2f89c\" data-id=\"66c2f89c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-7b739435 elementor-widget elementor-widget-image\" data-id=\"7b739435\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Gal-cover-inline.png\" title=\"Gal cover inline\" alt=\"Gal cover inline\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3705fcf7 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"3705fcf7\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/glutes-abs-and-legs-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-gal-cover-inline\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">CHECK OUT THIS PROGRAM<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h4 class=\"wp-block-heading\"><strong>SIDE PLANK WITH ROTATION<\/strong><\/h4>\n\n\n\n<p>Doing a side plank with a rotation will help strengthen your arms, shoulders, and obliques. The obliques can be hard to target and many people forget to focus on them. <\/p>\n\n\n\n<p>If you aren&#8217;t strong enough to do a side plank with a rotation, start with just a side plank. Remember to breathe throughout the exercise! <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>LEG LIFT<\/strong><\/h4>\n\n\n\n<p>Leg lifts work your abs and lower back. As you do this exercise, try to keep your back against the floor and keep your abs tight. This will make the exercise most effective. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>TOE TOUCH<\/strong><\/h4>\n\n\n\n<p>This move works your abs and obliques. Remember to keep your lower back against the floor. <\/p>\n\n\n\n<p>If you struggle to complete this exercise, try raising just one leg at a time. You can also prop your legs against a wall if you need extra support. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>DEADBUG<\/strong><\/h4>\n\n\n\n<p>The deadbug exercise works several muscles in your core, including your erector spinae, obliques, rectus abdominis, and transverse abdominis.  <\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>TOE TAPS<\/strong><\/h4>\n\n\n\n<p>This is a basic Pilates exercise that is excellent to do if you want a low-impact, back-friendly move. They can be a great alternative to crunches, especially if you have back problems. <\/p>\n\n\n\n<p>This move works your abs, lower back, hips, glutes, and legs. <\/p>\n\n\n\n<p><a href=\"https:\/\/www.rachaelattard.com\/ab-workout\/\" target=\"_blank\" rel=\"noreferrer noopener\">RELATED POST: Ab Workout<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Best Videos for Strong Core and Abs<\/strong><\/h2>\n\n\n\n<p>Here are some great core workout videos which you can find on my Instagram page. :)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Tight Core Workout<\/strong><\/h3>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/ChjsT2xo8QA\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; 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571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/ChjsT2xo8QA\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Lower Ab Workout &#8211; No Gym Required<\/strong><\/h3>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CgJfOk-oPe2\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CgJfOk-oPe2\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CgJfOk-oPe2\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Slim Waist Workout<\/strong><\/h3>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CY06A4RIyb7\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CY06A4RIyb7\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CY06A4RIyb7\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Oblique Ab Workout<\/strong><\/h3>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CjP_q9MIJ0P\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CjP_q9MIJ0P\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 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570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CjP_q9MIJ0P\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ab Finisher<\/strong><\/h3>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CWBAZihowyV\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CWBAZihowyV\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CWBAZihowyV\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async=\"\" src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<p>My <a href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/glutes-abs-and-legs-program\" target=\"_blank\" rel=\"noreferrer noopener\">G.A.L. program<\/a> is also great for your core, as it not only helps you sculpt your legs and shape your booty, but also helps you tone your abs! <\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35699\" class=\"elementor elementor-35699\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-7e772fab elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7e772fab\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-9c054aa\" data-id=\"9c054aa\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-14792e61 elementor-widget elementor-widget-heading\" data-id=\"14792e61\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-2a61d2f6 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2a61d2f6\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-30c89b0a\" data-id=\"30c89b0a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-651d66d2 elementor-widget elementor-widget-image\" data-id=\"651d66d2\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"796\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Divya-GAL-BA-inline.png\" class=\"attachment-large size-large wp-image-35700\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Divya-GAL-BA-inline.png 982w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Divya-GAL-BA-inline-300x298.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Divya-GAL-BA-inline-150x150.png 150w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Divya-GAL-BA-inline-768x764.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Divya-GAL-BA-inline-170x169.png 170w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/Divya-GAL-BA-inline-45x45.png 45w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-1eabc47\" data-id=\"1eabc47\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-5916cac2 elementor-widget elementor-widget-image\" data-id=\"5916cac2\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/GAL-BA-Inline-2-testimonial-1024x1024.png\" class=\"attachment-large size-large wp-image-35702\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/GAL-BA-Inline-2-testimonial-1024x1024.png 1024w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/GAL-BA-Inline-2-testimonial-300x300.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/GAL-BA-Inline-2-testimonial-150x150.png 150w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/GAL-BA-Inline-2-testimonial-768x768.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/GAL-BA-Inline-2-testimonial-700x700.png 700w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/GAL-BA-Inline-2-testimonial-169x169.png 169w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/GAL-BA-Inline-2-testimonial-45x45.png 45w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/02\/GAL-BA-Inline-2-testimonial.png 1080w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-496e23a4 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"496e23a4\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/glutes-abs-and-legs-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-b%26a-gal-inline-2\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">GET THIS PROGRAM<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<p>If you have any questions about building core strength, let me know in the comments. :) <\/p>\n\n\n\n<p>Love Rachael Xx <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Having a strong core is important for so many different parts of your life! Yes, your abs will look great, but you&#8217;ll also feel more confident doing everyday tasks and fitness activities. Building a strong core can take time and consistency, but the results are worth it. :) What Are Core Muscles? When we talk&#8230;<\/p>\n","protected":false},"author":2,"featured_media":34946,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,838],"tags":[584,739],"class_list":["post-29798","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-weight-loss","tag-core-workout","tag-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Build a Strong Core - Rachael Attard<\/title>\n<meta name=\"description\" content=\"Having a strong core is important for your life! 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