Core Training

CORE TRAINING

A few muscles of the core (to make you aware that the core musculature is not just in the front of your body) 

* Rectus abdominis (abdominal muscles)

* Gluteal, hamstring, hip rotator groups (which cross the hip joint) 

* Spinal erectors (back muscles)

* Internal and external obliques (abdominal muscles)

* Quadratus lumborum (a back muscle)

* Mulifidus muscles (back muscles)

* Transverse abdominis (abdominal muscles)

Core training is a lot more than just doing a few sit ups or crunches here and there. Your core (midsection, trunk or whatever you want to call it) area is a complex structure with many layers and is involved in pretty much every movement we do (or should be). 

‘Core’ training involves any exercise, in which, the midsection is being recruited. Core stability describes the ability to control the position and movement of the central portion of the body (trunk). It is the capacity to maintain a stable and upright position of the spine, enabling the transfer of forces from the lower body to the upper body. Core stability training targets all of the muscles surrounding the trunk which connect to the spine, pelvis and shoulders, and assist in the maintenance of good posture and provides the foundation for all arm and leg movements

How should you train core

Training your core for sports (and everyday life) should really involve stability of the core and hip rotation. Reason being your core muscles are stabilisers not movers. Core training for sport ideally should be based around anti-movement rather than movement creation. A pointer to note also is that abdominal definition is the result of nutrition, not core work alone. 

Everything is core training

‘Global Core Training’ due to the nature of gravity the role of the trunk muscles are involved greatly in keeping postural integrity. So, this being the case there is evidence to suggest that performing strength based movements (squats, deadlifts) with a correctly braced core has increased muscle activation than most isolating exercises. The majority of the activation is for the core muscles in your back when performing these strength based movements; so supersetting (performing two exercises back to back with no rest) with a front based core exercise is a great way to optimise training and to tick more boxes with your session. An example would be; 

A1: Back squats @+75% x5 A2: Pallof press x8

Movements of the core

Below are the movements of the core. So, I have put together a few of my favourite core exercise for you to try. If you would like to give these a go i’d highly recommend contacting myself to ensure you are performing them in the correct way. Activating the right muscles and ensure you are shown a correct demonstration. I would be more than happy to go through the correct progressions too (details below). (to see a demonstration of these videos head here - https://www.instagram.com/p/Bfgu8frnbkU/?hl=en&taken-by=coachcolville)

Rotation = Standing landmine

Anti rotation = Split stance pallof

Lateral flexion = Side plank raises 

Anti lateral flexion = Suitcase carry 

Flexion = Leg lift to Lsit  

Anti flexion = KB front rack carry  

Extension = Swiss ball glute bridge 

Anti extension = tall kneel vertical cable press

Bracing = Extended plank 

CORE PROGRESSIONS

With any type of movement you have to earn the right to progress. This means before you try the hardest variation you have to have mastered the fundamentals. Below is a core progression chart. You must master ‘phase 1’ before you progress onto ‘phase 2’ 

 Rotation

Phase 1 med Ball Russian twist 

Phase 2 Kneeling chops 

Phase 3 Standing landmine 

Anti rotation

Phase 1 Kneeling pallof press 

Phase 2 Standing pallof press

Phase 3 Split stance pallof press 

Lateral flexion

Phase 1 knee Side plank

Phase 2 Side plank 

Phase 3 adductor side plank

Anti lateral flexion

Phase 1 Kneeling suitcase hold

Phase 2 Walking suitcase 

Phase 3 Deadlift suitcase 

Flexion

Phase 1 Deadbugs

Phase 2 Elekna 

Phase 3 hollow rocks 

Anti flexion

Phase 1 tall kneel Front rack hold 

Phase 2 walking front rack hold

Extension

Phase 1 Glute bridge 

Phase 2 Glute ham raise 

Phase 3 Good Morning 

Anti extension 

Phase 1 quadruped walk outs

Phase 2 ab swiss ball roll outs

Phase 3 extended plank

Bracing

Phase 1 Iso plank 

Phase 2 plank should taps

Phase 3 plank KB pull through

Top 3 Benefits of a strong core

1. You’ll breath better - Breathing training and core training go hand-in-hand. Developing stronger breathing muscles, (diaphragm and intercostals) translating into better core strength; according to a Journal of Strength and Conditioning Research study “At the same time, a stronger core allows for easier breathing”

2. A strong core prevents lower-back pain - Improving mobility and strength in the hips, thighs, glutes and back not only prevents back pain, it can also relieve the aches.

3. Better posture - The way you stand and sit will impact how you feel on a daily basis. Ideal posture places the least amount of compression on the back as possible, resulting in minimum wear and tear on the spine. Bad posture occurs when your pelvis tilts forward, causing an exaggerated spinal curve. Strengthening the core will correct bad posture by distributing weight evenly throughout the body.

Key Messages

1. All training done correctly is core training

2. Core training should be progressive in nature starting from low intensity to more advanced and complex movements gradually

3. a strong core is essential for good posture

4. a strong and stable core can minimise the risk of injury especially to the lower back