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| Works your "core" more right? |
What does the core mean to you? This word is probably one of the most used words in the
fitness industry. Core this, core
that, work your core, my program involves the core, etc. Many people think the core is building
a 6-pack. To some, core training
is using a stability ball or bosu ball for every exercise they perform. This article will define what the core
actually is and give you some strategies in integrating “core training” into
your program.
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| Is this "core"? |
The “core” incorporates many muscles. It’s not just “ab” training. Proper core development teaches the
entire body to cohesively work together.
If our “core” has weakness, we limit the use of our lower and upper body
strength and power.
The word core is defined
as the innermost, most essential part of anything (http://dictionary.reference.com/browse/core).
So, the core of the
body envelops muscles that we never see.
The inner core incorporates the Multifidis (small spinal muscles),
transverse abdominals (built in “weight belt”), pelvic floor (small muscles
lining the pelvis) and the diaphragm (skeletal muscle used for respiration
function). These are muscles that
we will never see but when functioning properly can aide in athletic
development, optimal everyday living, deep strength and stability and overall
strength development. 
Here are four tactics to implement into your lifestyle for proper
core development:
1.
Deep abdominal breathing practice. Enhancing diaphragm function is a major
skill to improve. Two big things
with diaphragm strengthening: 1) You will take in oxygen more efficiently and
2) It will increase thoracic spine (12 mid-spine vertebrae) function. It can open up many pathways to better
movement and coordination. Simply
lie on your back, bend your knees, and place one had on your belly button and
one hand on your chest. When
exhaling, push strong air through your stomach first (your bottom hand will
rise), trying to expand out and to the sides of your “ab wall”; and then allow
air to flow to the chest. You do
not want your shoulders shrugging when breathing. Perform 5-15 deep breaths a few times during the
day.
2.
Posture reinforcement. Yes, posture works your core! We can do “ab” exercises till we are blue in the face but if
they do not promote good posture we are in trouble. When sitting, remember to sit up tall, proud and straight
up. Do not slouch in your chair
because this puts major stress on your lower back, shoulders and neck. When standing, use both legs equally,
stand tall, shoulders up and bring your neck in line with the shoulders. Always remember, posture, posture,
posture!
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| Good posture = Function, Bad Posture = stress and loads |
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| Be aware even when sitting! |
3.
Technique versus volume. When training, don’t be so focused on
high volume “ab” work. “More is
better” is not the answer in terms of fitness training; focus on good technique
versus high volume. When holding a
front plank, perform 10 repetitions of 10-second holds instead of trying to
hold for 60 seconds. Your form
will be better with the shorter interval periods. When performing a strength exercise like a push-up, focus on
perfect form and stop when your technique begins to suffer. Good clean movement is proper core training. Poor technique and sloppy movement is
random exercise.
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| Cmon, bust out 50 more! (this is not the answer to a strong core) |
4.
Cues to remember. Whether you are at the gym working out or at home working on
household projects, think about these core training cues:
·
“Tighten your tummy”
·
“Blow air into a thick balloon”
·
“Breath deep from your gut”
·
“Tighten your stomach as if someone was going to
punch you”
Of course you shouldn’t be
“tightening your tummy” all day everyday but when you are lifting, working or
pushing heavy objects these are the cues to focus on.
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| BRACE!! |
Now for the fun part, some specific "core" exercises. These are movements that could be seen as "unorthodox" because they are not typical "ab" exercises we see in the mainstream. But this is cutting edge core training. These are the movements I use in my programs everyday.
1. Pallof Press: This is an anti-rotation exercise that enhances spinal stability and decreases rotational forces on our lumbar spine.
2. Farmer Walks: Think of this exercise as a "moving plank". Stay tall and tight as you perform this exercise.
3. Side Plank with Row: Side plank works lateral core stability; adding the row puts a dynamic twist on the move to create more stability during the move.
4. Core Rollout with stability ball: This is an anti-extension exercise that assists our deep ab muscles to stabilize our spine and limit excessive extension in our lumbar spine.
5. Birddog: This exercise teaches rotary stability. DO NOT let the lumbar spine take the load during this move.
So as you can see, core training is more than just busting out hundreds of crunches all day. Developing a program that integrates core philosophies will give you optimal performance and a healthier body injury free body.
For more information or questions, please email me at justinlevine03@hotmail.com.
