Core Training
Core Training
Core training is easily one of the most popular topics I get questions on. Whether it's what exercise to do, proper form, how often to train it, or my favorite "I saw this guy/girl do this on Instagram, should I do it? is it good?”
Let's quickly talk about the main function of the core muscles, which is to provide support and stability. More specifically, they provide support and stability to the spine which then allows you to perform movements through your other joints and limbs without losing that control (to create more efficient movements and avoid injury).
Now if we are talking about support and stability of the spine, our goal is to be able to have a strong enough core that prevents movements of the spine while we perform certain actions such as lifting an object, throwing or kicking a ball, walking, running, jumping, swimming, lifting your arms, carrying groceries. Pretty much everything we do in our day-to-day.
So what are the movements we are trying to prevent? Well, let's look at how the spine moves and then look at some exercises that control such movements.
Flexion: rounding your back forward, slouching.
Extension: arching your back.
Rotation: rotation side to side. Such as when you swing a baseball bat, tennis racquet, or golf club.
Lateral Flexion: leaning to one side or the other. Picture someone carrying a really heavy suitcase on one side of their body.
And now that you know the movements, these exercises will train your core to resist the urge to do that action:
Anti-extension exercises: Plank, Deadbugs, Rollouts (and variations), Body Saws - These will train your core to resist the urge to extend (arch) your back.
Anti-rotation exercises: Shoulder taps, Pallof press - These will train your core to resist the urge to twist
Anti-lateral flexion exercises: Suitcase carry, Farmer's carry - These will train your core to resist the urge to bend to the side.
A lot of people would consider these the "big three" when it comes to core training. The following involves more the muscles on your back (erector spinae) as they help with back extension (keeping your chest up or standing upright). But since they are involved in the movements of the spine, they are part of my "core" training.
Anti-flexion exercises: Deadlifts, Back squats, Farmer's carry - These will train your core to resist the urge to curve your spine or slouch forward.
Let me remind you, these are MY favorite core exercises. They are not the only ones, nor do I have the metrics to tell you they are the best ones ever, what I know and guarantee is that they work and are very effective and training your core. I didn't come up with them, they have been around for a long time and survived the "test of time", meaning they stick around for so long, and it's because they work.
Feel free to share with anyone who could benefit from it, and reach out if you need more suggestions!