Your core most often acts as a stabilizer and force transfer center rather than a prime mover. Yet consistently people focus on training their core as a prime mover and in isolation. This would be doing crunches or back extensions versus functional movements like deadlifts, overhead squats, and pushups, among many other functional closed chain exercises.1 By training that way, not only are you missing out on a major function of the core, but also better strength gains, more efficient movement, and longevity of health.
The area of the body, which is commonly referred to as the core, is your midsection and it involves all your muscles in that area including the front, back and sides. The core includes the traverse abdominis (TVA), erector spinae, obliques and your lower lats.
These muscles work as stabilizers for the entire body. Core training is simply doing specific exercises to develop and strengthen these stabilizer muscles.
If any of these core muscles are weakened, it could result in lower back pain or a protruding waistlines. Keeping these core muscles strong can do wonders for your posture and help give you more strength in other exercises like running and walking.
We will do 8 exercises in groups of two in an AB, AB format, completing two sets of each exercise before moving onto the next group of two. Each exercise is done for 45 seconds with a 15 second rest in-between exercises and groups.
- Push Up
- Toe Touch Crunch
- Russian Twist
- Supine Push Up
- Side Oblique Crunch with Leg Raise (Left)
Side Oblique Crunch with Leg Raise (Right)