Core are not crunches and sit-ups

This time let's dive into my favourite topic and let's see some of my favourite exercises.

I hope you will get some useful information out of this!

According to popular belief core equals abdominals, but it includes much more:

• recturs abdominis

• transversus abdominis

• multifidus muscles

• internal and external obliques

• quadratus lumborum

• spinal erectors

• gluteal, hamstring and hip rotator groups

Based on this, any exercises that works the abdominals, hips and even scapulothoratic stabilisers can be viewed as core exercises. But why do I post about it? Because these kind of exercises are my favourites. They are complex and improves different skills.

Your core muscles are the central link between your upper and lower body, and these muscles work as stabilisers, allowing you to move in any direction without losing your balance.

In the past core training meant the flexion-extension of the rectus abdominis like crunches and sit-ups. We need to think about core training in a more complex way.

The stronger your core is the more power your muscles can exert.

In most sports core strength is dispensable. Think about a baseball or tennis player, kayaker, rower or surfer... These athletes need core strength to resist or prevent rotation while throwing or hitting the ball, pulling the water etc..

Even in our everyday activities we rely a lot on our core muscles. You might not notice that until you son't have soreness in those areas. After a great core workout you will find it difficult turning your wheel or putting your shoes on. When I client comes in with lower back pain, we focus a lot on improving that person's core strength. Why? Because as I mentioned before those exercises work not only the abdominals, but the lower back muscles and hamstrings as well. They stabilise your spine.

When to do your core work in your workout?

Well, there are different opinions on this. Some people say better at the end, but then you have the possibility of fatiguing the important muscles for stability before you get there.

In the last few years, the professionals thoughts have changed on that. We place core exercises throughout the workout, almost as an active rest. Many core exercises are isometric and not maximal strength work. Even if these exercises serve more like an active rest they are essential because they 'ignite' the muscles that should be working during a given exercise.

There are three basic categories:

• Antiextension and antirotaion exercises such as plank hold, roll-out, plank reach, plank row, side plank...

• Antilateral flexion exercises like farmer's walk, cable chop and lift exercises...

Even push-ups are core exercises or even a TRX inverted row. But what about a barbell single-leg deadlift? Do you need to have a good core to have good balance?

I love experimenting with these. Is my core strong enough to do this or to do that?

Of course there need to be a progression in your programming. Even if you can hold your plank for 2-3 minutes, that doesn't mean you can skip the next 2 progressions and go for more advanced exercise. You need to go up on the stairs step by step.

For example, if you want to get to do an ab wheel roll-out, you need start with:

plank hold → stability ball roll-out → plank body saw → ab wheel roll out

Or to do the plank row correctly without shifting from side to side you need to start with:

plank reach → clock plank → plank row

And this is just the beginning... I say put your gym cloths on and start challenging yourself, start experimenting with those exercises and have fun with it!

If you need a little help with your core programming let me know!