Training
Perfect posture, chiseled abs, and a pain-free lower back are just three of the benefits of having a strong core. If you have no idea what your core is, or how to train it. Your core is the musculature that surrounds the center of your body. The core is a crucial group of muscles, not only for athletics, but for typical daily activities as well. The core acts to produce force (ie. lifting), it stabilizes the body to permit other musculature to produce force (ie. during running), and it's also called upon to transfer energy (ie. during jumping). A well-developed core region will act as a solid block on which the thorax (the chest cavity containing those important organs) sits, preventing it from moving during strenuous lifting exercises. Considering the core's importance in the grand scale of body function, people should devote a lot more time to training it. Developing a strong core will result in increased athletic performance, improved posture, decreased low back pain, decreased rate of injury, and, of course, a six pack. Back to Top Anatomy of the Core Abdominal muscles - rectus abdominus, external oblique, internal oblique, transverse abdominus Hip muscles - psoas, gluteus medius and maximus, adductors Spine musculature - interspinales, multifidus, erector spinae, quadratus lumborum, intertransversarii Back to Top How to Train Your Core The abdominals are a muscle just like any other and should be trained using the same principles as any other muscle group. They should be loaded with resistance, and challenged in a variety of ways. If strength and muscle development is the goal, hundreds of reps are not necessary. No more boring workouts lying on your back counting the tiles in the ceiling. The core musculature produces movement in three different planes: Frontal plane - bending side to side (lateral flexion) Sagittal plane - bending forward (flexion) and backward (extension) Transverse plane - twisting left and right (rotation) To train this musculature completely, exercises must be performed through all three planes. However, core strength should be developed gradually, to decrease the risk of injury. Simple to complex - Start with the easiest movements and progress to more difficult movements. Low resistance to high resistance - Initially, you may not require any extra load, but as you adapt, you will increase the resistance by hanging onto a dumbbell, changing the position, etc. Slow to fast - For those who are interested in developing power for sports performance, a rapid rate of movement is necessary. Initially however, all movements will be performed in a slow and controlled manner until coordination, strength and confidence permit higher speed movements. Stable to unstable platform - To increase the complexity and muscle demands of the core exercises, many moves can be performed lying prone or supine on a fit-ball. Gradually work your way up from floor-based to ball-based movements. Single set to multiple set - When confronted with a new core program, it is easy to become fatigued. Don't rush things. Start with only one set and work up to three sets. The number of reps can also be varied, although a range of 10 to 20 is recommended. Do not sacrifice technique by adding too much resistance or moving too fast, too early. It is crucial that you are always focused on good technique. Always keep the abs tight during movements, especially when the back is not supported. Relaxing the abs may result in hyperextension of the back, and injury. Back to Top Easy Core Exercises Situp with punch - A traditional situp with the feet fixed. Best if done with a partner standing at your feet holding their hands on either side of your legs. The objective is to sit up and punch to the hand held at the opposite leg ( ie. your right hand punching the partner's hand held by your left leg). Punch hard and fast. V-sit up - Lay on your back with arms extended over your head. Lift the legs and arms at the same time as far as you can until your body forms a V. Decline 1/4 situp - Same as a 1/4 situp, except done in a declined position or on a declined bench. Medicine ball situp - Best performed with a partner. While lying in a situp position, hold a medicine ball behind your head. Situp rapidly and finish the movement by throwing the ball to your partner. Your partner then will throw the ball back, you will catch it and return to the starting position. Can be done in a declined position for increased resistance. Hip raise - Lay on your back on a bench. Grip the sides of the bench at head level. Lift your legs so they are at 90 degrees to your body. Without swinging the legs, lift the pelvis off the bench, trying to touch your feet to the ceiling. Incline leg raise - Lying on an incline board, grip the board above the head for support. Raise the legs until the pelvis is lifted off the bench, then lower. Hanging leg raise - Hanging from a chinup bar, raise your legs while curling your hips forward. Don't just lift the legs alone, you must curl your pelvis forward for a combined abdominal/ hip flexor effect. Legs can start off bent, but increase resistance by straightening the legs. Medicine ball side passes - Stand back-to-back with a partner. One partner will hold the medicine ball in outstretched arms. The exercise will begin with the passing of the ball to the partner via a rotational movement. The partner will follow through and complete the pass to the opposite side. Back to Top Intermediate Core Exercises Situp with punch - A traditional situp with the feet fixed. Best if done with a partner standing at your feet holding their hands on either side of your legs. The objective is to sit up and punch to the hand held at the opposite leg ( ie. your right hand punching the partner's hand held by your left leg). Punch hard and fast. V-sit up - Lay on your back with arms extended over your head. Lift the legs and arms at the same time as far as you can until your body forms a V. Decline 1/4 situp - Same as a 1/4 situp, except done in a declined position or on a declined bench. Medicine ball situp - Best performed with a partner. While lying in a situp position, hold a medicine ball behind your head. Situp rapidly and finish the movement by throwing the ball to your partner. Your partner then will throw the ball back, you will catch it and return to the starting position. Can be done in a declined position for increased resistance. Hip raise - Lay on your back on a bench. Grip the sides of the bench at head level. Lift your legs so they are at 90 degrees to your body. Without swinging the legs, lift the pelvis off the bench, trying to touch your feet to the ceiling. Incline leg raise - Lying on an incline board, grip the board above the head for support. Raise the legs until the pelvis is lifted off the bench, then lower. Hanging leg raise - Hanging from a chinup bar, raise your legs while curling your hips forward. Don't just lift the legs alone, you must curl your pelvis forward for a combined abdominal/ hip flexor effect. Legs can start off bent, but increase resistance by straightening the legs. Medicine ball side passes - Stand back-to-back with a partner. One partner will hold the medicine ball in outstretched arms. The exercise will begin with the passing of the ball to the partner via a rotational movement. The partner will follow through and complete the pass to the opposite side. Back to Top Complex Core Exercises Woodchoppers - Using a medicine ball or dumbbells, bend forward at the hips and lower the weight between the legs, then stand up forcefully finishing with the weight above the head. Repeat. To add some rotation to the movement, start with the weight on the outside of either leg, then lift and switch legs on the descent. Roman chair situps - In a roman chair, your feet are fixed so your legs are approximately at 90 degrees. Lean back until you are almost parallel with the ground, then sit up. Never let the abs relax or arch your back. Russian twist - Best done in a Roman chair or with a partner supporting the feet and knees. Lean back in the Roman chair holding a weight at arms' length. Rotate the weight side-to-side. Always maintain a flexed spine. Twisting lunge - This is a walking lunge performed with a weight held in outstretched hands in front of you. As you place your right foot forward, rotate the weight to your right, and when you step with left foot forward, rotate to the left. Medicine ball throw (forwards) - Performed from a standing position. Essentially it is an overhead, two-hand throw of a medicine ball. Medicine ball throw (backwards) - Starting with a medicine ball between your legs in a standing position, extend forcefully throwing the ball behind you as far as possible. Cable rotations - Holding onto a rope connected to a lower pulley station. Stand up forcefully and extend the arms to one side as if initiating a golf swing. Repeat to the other side. Back to Top |