Why Do Core Training?
Let’s start with identifying what the core is, and its function. The word core broadly refers to all muscles in the midsection which include your abs, obliques, lower and upper back, glutes, hamstrings, and hips. Your core muscles are your body’s stability and power center and provide the vital bridge between your upper and lower body. The primary function of the core is to provide stability and isometric support during most activities.
Stop Crunching and Twisting!
Think about it, don’t we already spend enough of our day in a crunched position while driving and sitting at work and sitting at home? Despite that, every day I see people at the gym doing crunches and sit ups with (I assume) the goal of building a “six pack”. I also see people doing side bends and twisting exercises to reduce their “love handles”. Unfortunately, the crunches, sit ups, side bends and twisting exercises are at best ineffective, and more likely will result in back and neck pain. I want to ask these folks, “do you think all the crunching and twisting will really make your stomach smaller?” Getting a “six pack” is more a result of diet, not core work.
Smarter Core Training
Abdominal muscles by design are stabilizers, not movers. Furthermore, the lower back (lumbar) is designed for limited degrees of rotation. Therefore, the focus of core training should be on preventing motion instead of creating motion. Also, rotational exercises are effective, so long as the motion is focused on the upper spine and hips, and not the lumbar.
Following a functional training program allows most if not all your exercises to challenge your core. Functional exercises are performed while in contact with the ground, and never in a seated position. Pushing and pulling weight while in a standing or kneeling position challenges the core. The core can be further challenged by adding degrees of instability such as performing exercises unilaterally, in a split stance, or while standing on one foot.
Planking exercises, both isometric and dynamic can effectively build core stability. The exercises below can be added to your training either in a standalone session, or placed throughout your workout as an active rest component.
Bird Dog
Start on the floor on all fours with hands beneath shoulders, knees beneath hips.
Raise opposite arm and leg and hold for 3 secs.
Complete 10 reps per side.
Focus on stabilizing your core, keeping your hips level, and the extended leg below hip level.
Here is a Bird Dog example: https://youtu.be/z-0dSVyuNk4
Front Plank
Start in a push up position on your hands. You can also plank on your forearms.
Make sure your hands are directly under your shoulders.
Start with a 30 sec hold, then work up to a 1-minute hold.
Curl Ups
Lie on your back with one leg straight and the other leg bent.
Place both hands beneath your lower back.
Lift your shoulders off the floor and point your chin towards the ceiling.
Hold this position for 5-10 seconds and repeat the hold 3 times.
Reverse leg position and repeat 3 holds as instructed above.
Side Plank
Lie on your side, stack your feet, make sure your elbow is directly under your shoulder.
Lift your hip off the floor, balancing on your forearm and side of the bottom foot.
Start with a 30 sec hold, then work up to 45 sec holds per side.
Shoulder Taps
Start in a push up plank position on your hands.
Spread your feet far enough apart to keep your hips from rotating during the movement.
Alternate raising your hand to tap your opposite shoulder. Pause 2 seconds per tap.
Here is a Shoulder Tap example: https://youtu.be/1yNoiO0PBn0
Plank Saws
Start in an elbow plank position, and place toes on sliding discs.
Using your elbows, push back while holding your plank, causing your feet and discs to slide about 6-10 inches behind you.
Return to the starting position and repeat.
Here is a Plank Saw example: https://youtu.be/-iZbFF59LMk