Core training is probably the most common type of exercise. You see it in every gym and it is the most common type of home workout.
Whether you’re looking to build a bulletproof core that a gymnast would be proud of, or you’re simply looking for a sculpted mid-section for the beach, you’re probably doing it wrong.
Core training is full of moving parts (that’s a pun) and you’re going to need to up your game whether your goals are aesthetic or functional.
What is Core Training?
The core is roughly defined as anything that stabilises the spine. This means everything from your traps to your butt can be included. Usually, however, core is used to refer to any of the muscles of the abdomen.
How to Improve
Core training is usually performed as a mix of sit-ups, planks and Russian twists. However, what we’re going to do today is discuss how this misses the point, and what you should be doing instead!
The Functional Core
No matter what your goals are, the first thing to point out is that the core is a functional set of muscles. Much like any others in your body, they have a set role and they need to be trained in a way that contributes to this.
Just like the leg extension machine isn’t the best way to train for squats, sit-ups are far from the best way to develop core strength. Crunches and sit-ups are a great example of how training for an aesthetic core is ruining the function of core training.
A strong core that has been trained to protect the spine and stabilise the midline is always going to look good and perform well. Conversely, a core built on sit-ups and crunches may look good but it’s not going to have the same health and performance benefits.
Concentric-Sagittal Problems
The heading sounds fancy, but this just means that you need to be careful with using the same type of exercise all the time.
Sit-ups and crunches train you to flex the spine in the sagittal plane. This is technical spiel for the forwards and backwards movement, but it’s only one of the many uses of the core.
If you’re only using these exercises, you’re going to be weak in different directions and with different challenges to core stability. Imagine playing football but only training running forward: you’d soon realise the gaps in your performance. The core is the same!
Out of Control!
One of the most common problems with core training that I see is a lack of control and deliberate movement.
If you’ve got 50 sit-ups to do at the end of your workout, it might be easier to blast through them and get home. Ab training sucks, I get it. However, you’re selling yourself short on strength and stability by losing your movement quality.
If you’re aiming for muscular gains and improved control over your spine, these jerky movements are far from effective. Slowing your movement down and working on quality is going to increase muscle gains and functional strength. Then you can pick up the pace.
Fixing Your Workout
So how do you not suck at core training?
Mix up your Planes and Loading
This sounds more complicated than it is.
This means that you focus on rotation, lateral movements and different types of loading. This might mean more isometric holds where you just stay tight, slow-descent leg raises or even explosive core work when you’re ready.
Mixing up these different variables is key.
Isometric holds are a key part of this – movements that focus on staying in one difficult position, rather than moving through reps. Planks can be a great choice here, but you should increase the difficulty rather than holding one position for minutes at a time.
Side planks, hollow holds, Pallof presses and dragon flags are all great examples of isometric holds. Be sure to focus on stability and holding your core in the same position throughout.
Limb Isolation
This is one of the most commonly overlooked principles of effective core training. Simply put, the point of a great core exercise is to move your limbs independently of your trunk.
If you perform a leg raise by rolling your spine, or a lunge that tilts your hips, you need to learn how to isolate your limbs. Core stability is no good if you’re not able to keep that stability during movement. Core exercises that require you to keep the core still while you move your limbs are the place to start.
Dead-bugs and bird-dogs are amazing places to start for this. The alternating superman is another great exercise. Once you have mastered these basic exercises, try transferring this to your big lifts: squat, bench, deadlift, rows and other strength-building exercises require you to move the core and limbs totally separately.
Specificity of Positions
This should be really obvious, but it seems like everyone missed the memo: if you want to develop core strength or mobility, you need to practice the right positions.
This means keeping your positions correct and specific when performing core exercises. If you’re performing a deadbug, for example, you need to keep the back flat to the floor and the core tight. Similarly, if you’re performing any type of lunge or a couch stretch, you need to ensure the core stays tight into the end-range of the movement.
You might even think you do this, but it’s very unlikely. Focus on combining the mechanics of stability and strength from a core exercise with the mobility demands of a stretch. The couch stretch is a great example: focus on keeping your core and glutes on while you stretch, keeping the hips square.
These types of movements will train the core in many of the ways discussed above, improve mobility, and develop a connection between stretching and strengthening. This is key to effective movement and control.
Getting Better: Programming and Progressing
Core Stability Comes First
The first step to getting better is nailing the basics. If you can’t stabilise the core you have no business performing complicated core exercises. Learn to plank effectively, with a flat back and your glutes and abdominal muscles engaged.
Add Controlled Movement
Once you’ve got that down (congratulations), you need to learn to move into and out of these key positions. Once you’ve mastered the side plank, for example, adding a rotation of the core is a great way to improve strength and control.
Isolate Your Limbs
With good core stability and control over basic movements, begin working on exercises that isolate the limbs. This means unilateral exercises with one set of limbs at a time, slowly working towards opposite leg/arms to improve co-ordination and strength.
Try the deadbug with just the legs, working on positions, before adding in the arms. These are simple progressions that will improve your core strength and achieve the right positions for long-term progress.
Change Leverage/Resistance
If you’ve not got a stable core, don’t load it. However, if you have developed basic core strength, you can begin to work against load. Pallof presses are a great example, as they add band tension to force you to anti-rotate.
This type of resistance can also be added to side planks and other core exercises. Leverage is another great way gymnasts increase the difficulty of their core workouts, making simple movements more difficult by removing a hand or foot from the floor, for example.
Movement-Based Exercise
It might sound harsh, but movement-based exercises are really only for the well-developed. If you can’t perform a plank properly, or isolate your limbs, then challenging core work isn’t what you need.
Movements like hanging leg raises, tucks and other advanced movements should be performed at this stage. With proper control over your body, these movements will become far easier and less injurious.
Example Core Workout
For beginners, a core workout should be attached to the end of any other types of workout and should focus on developing basic core stability and move independently.
- DeadBug (Arms only): 4 sets of 10
- DeadBug (Legs only): 4 sets of 10
- BirdDog: 4 sets of 12
- Pallof Press: 4 sets of 5 (each side)
- Plank: 4 sets of 20s
- Side Plank: 4 sets of 20s (each side)
DeadBug (Arms only): 4 sets of 10
DeadBug (Legs only): 4 sets of 10
BirdDog: 4 sets of 12
Pallof Press: 4 sets of 5 (each side)
Plank: 4 sets of 20s
Side Plank: 4 sets of 20s (each side)
Focus on keeping the hips square and in-line with the body at all times. Always move more slowly where possible and focus on proper movement.
Closing Remarks
Core work is king in popular culture workout. The core is also a major player in the health of the hips and spine, making it more than worthwhile. If you’re looking to improve long-term performance, there’s no way around a great core workout.
These types of exercises should be performed on a regular, daily basis and encouraged for all beginners. Proper core training sets the foundation for everything that follows, giving you the best foundation for safe, efficient movement when you start to add serious weight.
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