Core training. It’s been an essential aspect of fitness for eons. Pro athletes and fitness trainers know that your endurance and performance is based on how well you develop your muscles of the core.
When I say ‘core’, I’m not simply referring to your six pack abs; your core is made up of several muscle groups, which include those which stabilize the spine and pelvis region. Everything you do starts with these muscles. They transfer the energy throughout your other muscle groups, allowing for functional movement for peak performance in all sports.
Basics of Core Strength Training
When we speak of limb strength, body building and weight lifting comes to mind, because that is how we build big muscles right? Well, research now tells us it is not just about how strong or weak your limb muscles are, but how quickly and efficiently your core re-directs that energy we discussed earlier.
Stabilizing the spine, pelvis, and shoulder supports, and strengthening your core, or ‘trunk’ muscles provides a balanced, yet powerful control of your muscles. Your central nervous system receives the nod to control your spine, thereby, allowing your core muscles to push the energy towards your limbs for movement. the more solid your core, the energy sent to your limbs will be more efficient and effective.
If you think about it, your core muscle group actually provides all other muscles leverage. Looking at any sports activity with movement, we can visibly see that the core is where it all starts. If your core muscles cannot fire quickly, or are weak, you cannot make any lateral movement quickly enough. Same goes for running; without a solid core, you will not be able to keep your back straight, ultimately, fatiguing your entire body.
When runners hit the wall, it is not always because they are fatigued from reduced energy. Most often, you can look to a weak core has your culprit, not because your leg muscles were not strong enough, or you digested the wrong energy drink, etc.
Benefits of Core Strength Training
Quick and dirty, the benefits of core training include improved balance, body control, stability, and ultimately, better performance. You will have increased power in all other muscles, including upper and lower body, shoulders, arms, legs. You will also have a reduced risk of injury due to the strength of your core.
Fitness Program for Stronger Abdominal Muscles
Core strength training, as we discussed, is more than developing six pack abs. However, there is no denying, your abs are the focal point of your entire core. As a note, your abs are not made up of several muscles, rather, it is one large muscle, segmented into different sections.
Getting washboard abs is more than cranking out a gazillion crunches and sit ups. It requires a complete set of ab exercises, even some military training style conditioning would be ideal.
The conditioning you do does more than simply strength your muscles, it works on reducing your fat stores, which helps in the presentation by increasing the muscularity of your rectus abdominis…that was a mouthful. As you can imagine, six pack abs will need a better diet and focus in order to sport the new you.
Core Training Exercises For A Better Core
Core exercises can include a variety of sporting activities, but for best performance, have a go at a combination of the following.
Prone bridge, or plank exercises: You will perform this exercise by facing down, balancing on your toes and elbows. The idea here is to maintain a straight back, from spine through your neck and head, for a period of time. This works your pelvis, trunk, anterior and posterior muscle groups.
Lateral, or pillar bridge exercise: Start out by lying on your right side, stacking your shoulders, hips, and knees directly over each other. Perpendicular to your torso, place your forearm on the ground. Now, suck in your stomach as if you were trying to push your bellybutton out the back, while pushing your right forearm into the floor, lift your torso and legs off the ground.
Supine bridge, commonly referred to as the the double legged supine bridge: This is a very simple exercise…lying on your back, with your knees bent, lift your butt and torso, and one leg, straightening your body for a period of time for each rep. Note, you will be leaving your head, shoulders, and the other foot flat on the ground. This exercise focuses on strengthening the gluteal muscle group.
Pelvic thrusts: In almost the same position, this time, keeping both feet on the ground, left your hips off the ground, towards the ceiling. Do this several times per session.
Good morning exercise, referred to as the ‘Westside Barbell’ exercise: Standing with a barbell resting on your shoulders, with feet apart, shoulders straight, and knees slightly bent, bend at the hips to approximately your knee height. Raise slowly and repeat reps to complete each session.
Russian twist abdominal exercise: With knees bent, sitting on the floor, slightly lean backwards, keeping your back straight. With arms straight and one hand on top of the other, move your arms from one side to another. Focus on breathing and posture; do not hold your breath or bend your torso.
Lunges and crossovers with dumbbells: Stand straight with feet set hip apart. Grasp your dumbbells and hold in front of your body. One side then the other, take a step forward, bend your knees, forming a ninety-degree angle, and not allowing your knee to bend beyond your toes, and your back knee should NOT touch the floor. At the same time, project one arm out straight. Rather than bringing your leg make into position, push off with your other foot and repeat for the other side. You want to keep a neutral position, keep in balance, with your head and back straight. Shoulders and hips should remain square and pay close attention to your posture and knee positions.
Other exercises you could perform include lat pull downs, leg presses, squats, regular lunges, the traditional crunch or variations of, back extensions, chin-ups, and medicine ball exercises.
Core Strength Training Equipment
Yes, you can use any number of infomercial exercise tools, but it is not necessary. Many of the equipment presented, purporting to help in core exercise, actually does nothing for you. If you want to keep this simple, I recommend the basic following pieces of equipment…the medicine ball, balance boards, and stability balls.
With the above, you can easy design a training workout around your present abilities. As you start to gain strength, you can always change it up, add different, or more exercises to your routine without having to add equipment.
Even this small group of tools are not necessary in order to strengthen the core. There are many fitness routines which involve no pieces of equipment, just do the above noted exercises.
If you want to follow a compete program, I recommend checking out The Truth About Abs by Michael Geary.
