INTRODUCTION
The core is the basis of all movement patterns. From standing, to walking, to running, to jumping, to lifting weights, their core plays an important role in human function. A defunct core will lead to pore posture, inhibited breathing, poor movement and a general lack of strength. To many of you, core training is merely a way of impressing the opposite sex, or at least the eventual hope of. However as core training alone, will not improve your midsections appearance, an overall reduction in body fat being the larger priority, you may need additional reasoning for incorporating core training. The reasonings are plenty, the core being a main component of postural support, means it is often called upon during heavy compound lifts, especially those from a standing position. Resistance training incorporating the muscles that make up one's core can help improve overall strength. Stability and strength, are not the only possible functions of the core, the core is also used to generate power in movements of rapid rotation or trunk flexion. Training the core in such movement patterns, with resistance, and at speed, can help develop the entire bodies ability to generate power.
Now that I have explained the advantages associated with consistent core training, I will now delve into the specifics, of movement, anatomy, exercise variations and programming.
MUSCLES INVOLVED/ MOVEMENT PATTERNS
Rectus abdominis-trunk flexion and lateral flexion
Trans abdominis- trunk compression
Obliques-trunk lateral flexion and rotation
EXERCISES
| Exercise | muscles involved |
|---|---|
| crunches | Rectus abdominis |
| reverse crunches | Rectus abdominis |
| sit-ups | Rectus abdominis |
| weighted sit-ups | Rectus abdominis |
| sprinters sit up | Rectus abdominis |
| sit up, into med ball throw | Rectus abdominis |
| mountain climbers | Rectus abdominis |
| candlesticks | Rectus abdominis |
| V-tucks | Rectus abdominis |
| V-snaps | Rectus abdominis |
| V-sits | Rectus abdominis |
| Hanging leg raise | Rectus abdominis |
| Hanging knee raise | Rectus abdominis |
| Supine knee tucks | Rectus abdominis |
| Russain twists | Obliques |
| Band batters rotation | Obliques |
| Brazilian crunches | Obliques, transverse abdominis |
| Heel touches | Obliques |
| side crunches | Obliques |
| Torsonator twist | Obliques |
| landmine press | Obliques |
| Turkish get up | Obliques, transverse abdominis |
| Hanging windmill | Obliques |
| Flutter kicks | Obliques |
| Lateral med ball throw | Obliques |
| Bicycles | Obliques |
| Plank | Transverse abdominis |
| Side Plank | Transverse abdominis |
| Arm raised plank | Transverse abdominis |
| Leg raised plank | Transverse abdominis |
| Band resisted plank | Transverse abdominis |
| Saucer holds | Transverse abdominis |
| Chest touches from push up position | Transverse abdominis |
EXAMPLE WORKOUTS
Circuit
2-3 rounds of 1-minute work, 15 seconds rest, each exercise. 1 minute rest in-between rounds.
A. Sprinters sit-ups
B. Supine knee tucks
C. Heel touches
D. Bicycle
E. Saucer hold
F. Plank
Weighted
A. Plate sit-ups, 4 sets of 8 reps
B. DB side bend, 4 sets of 8 reps each side
C. Landmine twist, 4 sets of 8 reps each side
D. weighted planks, 4 sets of 30-60 seconds
All round
A1. Cable crunch, 4 sets of 8 reps each side
A2. Hanging leg raises, 4 sets of 15 reps each side
B. cable side crunch, 4 sets of 8 reps each side
C. Brazilian crunches, 4 sets of 15 reps each side
D. Band resisted planks, 4 sets of 30 seconds each side
Standard
A. Sprinters sit-ups, 3 sets of 10 reps each side
B. Side crunch, 3 sets of 10 reps each side
C. Plate Russian twist, 3 sets of 10 reps each side
D1. Plank, 2 sets of 1 minute
D2. Side Plank, 2 sets 30 seconds each side
Medicine ball
A1. Medicine ball sit-up, 5 sets of 15 reps
A2. Medicine ball wood chops, 5 sets of 15 reps each side
A3. Medicine ball plank, 5 sets of 30-60 seconds
Power
A1. Landmine press, 3 sets of 5 reps each side, 2:0:X tempo
A2. Landmine twist, 3 sets of 5 reps each side, 2:0:X tempo
B1. Medicine ball sit-up, into throw, 3 sets of 5 reps
B2. Seated Medicine ball, lateral wall throw, 3 sets of 5 reps each side
INCORPORATING CORE TRAINING INTO ONE’S PROGRAMMING
Single sessions- Sessions that focus entirely on core develop are an often overlooked addition to one's programming. By electing an entire session, dedicated to solely core training, one can train the core with added resistance and volume without the worry of fatigue affecting primary lifts. A Core focused session should incorporate a range of exercises with varying, planes of movement, loads, muscles and tempos.
Finishers- Core should be preferably trained at the tail end of a session, if not the sole focus of the session, as fatigued core muscles can lead to a decrease in strength and stability during all movement patterns. A single or small assortment of exercises performed in sequence, programmed to round out a session, is a great way of incorporating core training without fatiguing the core stabilizers for the workouts to follow that week. Making sure each of the 3 muscles that make up the core musculature, is trained throughout the training week, is advised.