Core Training: A User's Guide
The term "core" is an oft-used, yet commonly misunderstood catchphrase that has been bandied about in fitness and rehab circles over the past 10-15 years. I'm hoping to give you a mercifully-short anatomy lesson and some usable starting points on how to properly engage and use these muscles to maximize their efficiency:
Anatomy and a Workable Definition
Ask 10 fitness pros what the core is and you'll likely get 10 different answers. Here's my attempt at a definition:
A transitional midpoint - the center of the body that acts to stabilize while allowing for optimal movement and function. It is the area deep in the abdominals and lower back, but also the more superficial muscles and fascia in this region. Heck, while we're at it, let's throw the muscles that act on the pelvis too.
The core is about stability - which means that the goal is to train the trunk area NOT TO MOVE.
What Core Training Isn't
- Jumping on a BOSU, balance board or stability ball (although it can be, incorporating these implements does not guarantee proper core engagement.)
- Crunches
- Ab machines and other gadgets
Key Points for Core Training
Proper positioning and engagement are crucial to achieving optimal core stability. From this, I would argue that every exercise you perform from here on out will be a "core" exercise.
Neutral Spine:
This is the position of the spine where it is at its most efficient and best able to bear weight. In the lower back, it is a gentle inward curve. While standing, the band of your pants should be facing straight ahead. If it is facing downward, you have too much inward curve, if the band is facing upward, your back is too flat.
Bracing:
The conventional wisdom here used to be "just suck in your gut", however the practice of "hollowing" actually provides little to no stability when examined under electrodes. Abdominal bracing, however entails firing up all layers of abdominal muscles in one harmonious contraction and has been shown to provide an excellent base of support.
This is achieved by trying to contract both the deep and surface level abdominal and lower back muscles without drawing the belly button in or out. Today's homework is practicing that action!
3 Core Exercises
- The Prayer
Kneeling on a mat, hands placed firmly onthe sides of a stability ball, spine neutral, bend forward at the knees, keeping the knees, hips and shoulders in a straight line. Keep core muscles braced and buttocks tight. Hold for a count of two - return to starting position. Do 8-20 repetitions, or until you feel your lower back arching too much or your buttocks jackknifing (sticking up).
- Side Plank
Balance on your forearm and the sides of your feet and raise your body up until there is a straight line from your ankle to your shoulder. Keep your neck aligned and your chin tucked in. Breathe continuously and hold for 15-45 seconds each side.
- Single-Arm Dumbbell Presses: Stand with feet shoulder width apart, holding one dumbbell, palm forward at earlobe level. Keeping the hips even and the torso stable, push dumbbell up towards the ceiling until elbow is only slightly bent. Return slowly to starting position.
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Physical Therapists are Core Training experts. I would recommend anyone seriously interested in learning the principles of good core training should get in touch with a PT for a session or two. Nice Post!
ReplyThanks Eric! I agree completely. Much of what I've learned has been from speaking with great PT's and reading the works of Sahrmann, Janda, Hides, Richardson, etc.. although after reading Stu McGill's work, I've become more skeptical of the promotion of TVA isolation exercises. I think there are exceptions though, such as those with chronic back pain.
ReplyThis article is right on the money. CRUNCHES ARE NOT STRICT CORE EXERCISES. And abs alone are not the core.
ReplyNo twisting motions? You know it works those muscles behind your abs that make an X.
RossTraining has the best core exercises.
ReplyCable push-pull without rotation - Do this exercise, but do not rotate the body
Replyhttp://exrx.net/WeightExercises/Power/CBPushPull.html
Stability ball incline push-ups - Put your feet on the stability ball, your hands on the ground, and do some push-ups.
Suspended inverted rows - Hang some handles from a squat rack, using a chain or something similar. With your heels on the ground, grab the handles, and row yourself upwards.
Overhead squats - Hold the barbell over your head (fully extended, as in a press) and do some squats.
One-legged deadlifts - Hold a dumbbell in one hand. Do a straight-legged deadlift, while standing only on the opposite leg. The other leg should pivot behind you as you lower the dumbbell toward the ground.
ReplySome great ideas in this article as well
Replyhttp://www.t-nation.com/readArticle.do?id=1515405
Yeah - these ones are great! (and very intense). T-Nation is right on the mark with their core training philosophies. I think Mike Robertson wrote a great one too not so long ago. I would be sure that before attempting some of these that good core stabilization and motor control are present.
ReplyAs a certified trainer I am really sick of people selling "Core" which is a current fad mostly sold by equipment companies (bosu, etc).
If you want a real strong core....lift something heavy over your head and then walk, squat, lunge with it up there. You will work your core plenty...or it will drop on your head. Use 2 dumbbells and have fun!
PS. Working your core will not be the magic bullet to help you lose weight (unless it is with heavy things to stimulate GH response...not on bosu balls with rubber bands), as weight loss is an 24 hour based Hormonal event. Any trainer selling the core work as the best fat burning workout, is learning his advice from magazines and equipment companies. Not good.
ReplyWhat certification? I do core work 3-5 times a week along with heavy compound lifting. A strong core is very important for transferring energy from your lower body to upper body. It is very important for combat athletes like myself.
But you are probably talking about the same people who think they can spot reduce bodyfat by doing a few crunches a day.
ReplyShould my cert matter? Most all certs are a joke anyways. Anyways, if you are training compound movements and doing HEAVY Oly lifts like snatch, clean and press (whether one or 2 arm)...you are getting in plenty of core work. If you have sport specific requirements in rotational power then some med ball work there will do the trick. Heavy or explosive, the only way to really work the "core" as they are fast twitch muscles. You could even do 1 arm push/pull routines like Chek preaches, everything standing....since that is what real world applied power is, starting from the feet to fully transfer out through the upper body.
I just don't like all the "core" marketing and what passes for core work....like 30 reps playing with a band in a slow controlled manner while balancing on a blue half dome. That and I see 300lb people doing all core work...when they should be doing basic strength movements and focusing on diet...as many of them just end up getting bigger "cores".
ReplyYou thought it mattered enough to introduce yourself as a "certified trainer" I just wanted to know if it was a legit certification or a 10 minute course online.
;-D
ReplyTo be fair, you brought up the cert. If you are using your certified status to back up something you are saying, or give credence to what you are saying, then the question is a valid one.
ReplyI guess "core" is overused these days...
My "core" routine includes dumbbell shoulder presses while kneeling on a bench. I started "core" exercises when my trainer (a world-class triathlete) wanted to improve my running. She noticed that I was losing power while running because of soft abs. I've been working with her for over a year, and I think it has helped my running. It's become more natural to keep the abs more tight, and when I do that I feel like I am running much more lightly.
What it has also helped with: my constipation is a thing of the past. I had no idea.
My trainer has had me work on the bosu ball, but mainly to strengthen the small muscles in the ankle to increase stability and balance. I've twisted my ankles backpacking so many times, anything to increase that strength and balance is a great idea.
ReplyCouldn't agree with you more Mike. It's certainly a hot button issue with me too. The industry tends to turn concepts into marketing machines and they end up watering down the true meaning of the model.
ReplyAs a Pilates instructor and a low back pain sufferer, I have always focussed on feeling the TVA work and not bracing. With the TVA engaged I feel people can maintain the alignment of the their pelvis and neutral spine while staying in motion. If the external obliques are overly engaged you cannot move. The TVA in neutral feels great on my back and useful with lifting weights. That and using the pelvic floor properly.
Maybe I don't get what you mean by "bracing." Can someone explain it. That'd be great.
ReplyOne of my favorite core workouts is splitting wood. Whenever I get a chance, I get out there with a 7-8 lb splitting maul and a wedge and split firewood for a while. It's a major workout because you have to hold your core solid so your aim is correct. If I can't get out to split actual wood, I use an 8 lb dumbbell and pretend to chop wood. It really works your core and it will make you feel muscles you did not know you had!
ReplyYes! The cable version is a great core workout when performed properly - reverse and regular. Of course there is nothing like going out and chopping wood for real. Besides, doing them with cables and dumbbells won't keep you warm in the winter!
ReplyWhat certification? I do core work 3-5 times a week along with heavy compound lifting. A strong core is very important for transferring energy from your lower body to upper body. It is very important for combat athletes like myself.
But you are probably talking about the same people who think they can spot reduce bodyfat by doing a few crunches a day.
ReplyThanks:)
ReplyI think using core training is one of the best ways to prevent injuries. Often it is very overlooked because it may not contribute to changing the way your body looks immediately.
ReplyWhat a load of baloney, your core fires on your feet in conjunction with alot of other muscles inclusive of your glutes max and med, your ql as well as all the well known deep muscles. Global and local muscles work simultaneously and rotational lunges are the one of the best for this...........but the rest of your body must beable to function well, try this
Stand neutral position with a med ball between 2-4 kilo next to your jaw to the right side
Keep arms fairly straight, and step left medium pace length
start to bring the trailing knee towards the floor so your nearly kneeling on the floor allowing the ankle to rotate
Touck the ball to the inside of your lead foot by sweeping the ball away from you in a big semi circle down towards the front foot
Bring it across the line of the stomach
Return to standing position through the same line and go back to facing your original position
Repeat 10-12 x
lose, yes lose neutral spine
start off with smaller movements
small steps
bring to the knee
gradually increase R.O.M
you will target
glutes
hamstrings
quads
abdominals with moderate feeling of activation
and shoulders
whats more you will get out of breath(cardio)
Tone
and improve flexibility
Scott ......
ReplyThe 3 exercises chose are all good stability exercises. Of course there are hundreds of exercises that you can do for your core.
I personally like the regular plank, bicycle crunches, and variations of the drawing in maneuver while lying on my back.
Reply