That being said, I still do not believe the majority of people give their core training too much thought, and definitely think most people aren't incorporating the most effective core training strategies into their workout programs.
Why bother with core training?
Your core, is often referred to as the power zone. It is responsible for the efficient transfer of force from your lower body to upper body. If your core is poorly conditioning, your movements which require sufficient stability will become compromised and may well lead to an injury. You core will also help to resist against external forces to keep you safe and injury free.
How do you effectively train your core?
Firstly you need to see which muscles are involved in the group known as "The Core". They include deep muscles around the trunk that act like a corsette and keep you stable as well as more superficial muscles which help with movement:
Rectus Abdominis - The most superficial muscles located at the front of the abdomen.
Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles.
Erector Spinae - This group of runs from your neck to your lower back.
Multifidus - Muscles under the erector spinae along the vertebral column.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Gluteus medius and minimus - Muscles at the side of the hip
Gluteus maximus, piriformis - Muscles at the back of the hip.
Hip Flexors - located in front of the pelvis and upper thigh.
These muscles are responsible for resisting different movements like spinal hyper extension, excessive lateral trunk flexion as well as unwanted trunk rotation. Whereas they are also useful in initiating their own movements allowing your torso and hips to rotate, flex, extend and laterally flex.
After identifying which muscles and movements are involved in core training, then you must think about how to apply forces to the body to challenge these muscles.
What are the top 5 core exercises?
i) Roll out (Anti extension)
This exercise is top of the list because not only does it massivley challenge the core not to over extend the spine, but it can also be scaled down and used with many different pieces of equipment to suit availability of equipment.
How do you effectively train your core?
Firstly you need to see which muscles are involved in the group known as "The Core". They include deep muscles around the trunk that act like a corsette and keep you stable as well as more superficial muscles which help with movement:
Rectus Abdominis - The most superficial muscles located at the front of the abdomen.
Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles.
Erector Spinae - This group of runs from your neck to your lower back.
Multifidus - Muscles under the erector spinae along the vertebral column.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Gluteus medius and minimus - Muscles at the side of the hip
Gluteus maximus, piriformis - Muscles at the back of the hip.
Hip Flexors - located in front of the pelvis and upper thigh.
These muscles are responsible for resisting different movements like spinal hyper extension, excessive lateral trunk flexion as well as unwanted trunk rotation. Whereas they are also useful in initiating their own movements allowing your torso and hips to rotate, flex, extend and laterally flex.
After identifying which muscles and movements are involved in core training, then you must think about how to apply forces to the body to challenge these muscles.
What are the top 5 core exercises?
i) Roll out (Anti extension)
ii) Side plank
The side plank is a great exercises because it challenges the muscles that resist lateral flexion. It also works the muscles of the gluteal complex as you are actively pressing your knee or foot into the floor, thus actively abducting at your hip.
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iii) Anti rotation - Stir the pot
An exercise I have developed with my clients, stir the pot challenges you from shoulders down to hips. Works the core muscles responsible for anti rotation. A great exercise for sports people - think about being tackled around the torso in rugby, this exercise will increase your strength to resist the external force making you rotate.
See how its done CLICK HERE
iv) Plank on gym ball
Another exercise that resists spinal hyper extension. This is an isometric exercise meaning the muscles involved contract without lengthening or shortening. The gym ball adds increased instability to challenge your core more, but scale back by removing the gym ball if that is your current level. CLICK HERE to see how it's done.
v) Hip bridge
Not always associated with core training, this exercises primarily focuses on strengthening the gluteal complex through hip extension. However, increase the difficulty by performing a single leg hip bridge or by adding a gym ball. CLICK HERE to see a barbell hip bridge
I like to incorporate core training into my client's workouts before the main strength section. This way, it becomes a priority and not an afterthought.
So give these exercises a go. If you have any questions or feedback just contact me. I'd love to hear what your favourite core exercises are.
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Have a good day
Matt
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