Core Workout Considerations To Maximize Your Results-Part 3

So far in parts 1 and 2 of this series we took a look at defining your goals with respect to your core workouts, the use of core exercise machines, as well as the use of cables and bands. In this final part of my series on core workout considerations, we’ll examine core workouts utilizing bodyweight.

 

Like other methods of working the core, there are pro’s and con’s to using bodyweight alone. Not all core exercises that involve bodyweight are appropriate for all people in all cases. Below we’ll take a look at both the pro’s and con’s of utilizing bodyweight for your core-work.

 

Benefit 1: Very High Degree Of Exercise Variety

There are dozens and dozens of core exercises that can be done utilizing bodyweight. When most people think of core exercises using bodyweight, they think of crunches, sit-ups, and planks. While these are excellent ways of working the core, there are in fact many more exercises that exist that can challenge your core muscles using only your body’s own mass.

 

While it’s possible to learn many core exercises through books or video instruction, I strongly recommend working with a good experienced personal trainer to learn core exercises using bodyweight. There are two reasons for working with a trainer with respect to learning core-work. First, not all exercises are appropriate for all people. Approximately 80% of people will have back problems at some point in their lives. It is possible to aggravate or injure yourself doing certain exercises. Secondly, a good personal trainer can help cater the exercises to your personal needs and goals. As an example, the best core-work for a young athlete will not be the same as for a senior looking to increase core strength for spinal support.

 

Benefit 2: No Equipment Needed

Most bodyweight exercises can be done virtually anywhere. Whether at home in your family room, at the gym, or in a hotel, most core exercises that utilize bodyweight require little or no exercise equipment at all. Because of this, the practicality of doing core-work virtually anywhere exceeds that for pretty much any other muscle or muscle group.

 

Benefit 3: Various Equipment That Can Be Used

While there are plenty of core exercises that require no equipment at all, there are quite a few great tools that can help you push your core workouts to the next level. Some of my personal favorite tools for working the core are the TRX, and the BOSU ball. There are numerous exercises that can be done using both of these pieces of equipment.

 

Most of the exercises on the TRX and the BOSU ball tend to be more challenging. Crunches done properly on a BOSU ball are more difficult than normal crunches. Planks and side bridges done using a TRX are more challenging than doing them with your feet solidly planted on the floor. Generally speaking, most people will want to have a solid base in core-work before moving onto TRX and BOSU ball training. This can help prevent injuries or overdoing it early on.

 

The Cons Of Doing Core-Work With Bodyweight

If there is any major con to doing core-work focused on bodyweight it is the increased likelihood of performing technique incorrectly, and/or doing an exercise that is a contraindication. Many people don’t realize how doing sit-ups, leg raises, or back extensions incorrectly can cause long term harm. It is not uncommon for people to do incorrect core technique for years without really feeling any pain or discomfort, all the while placing great amounts of strain on the lower back. Once again, working with a good personal trainer can help you learn sound technique to prevent such problems.

 

For those with back problems the question of core training is a bit more complex. Depending on the particular back issue at hand, certain exercises can be done that may help provide support for the lower back, while other exercises may actually exacerbate the problem and make it worse. Talking with your doctor, a chiropractor, a licensed physical therapist, and a good experienced certified personal trainer can help you get the most out of your core workouts while ensuring that you don’t make any existing issue worse.

 

 

Final Thoughts On Core Work Considerations

As we’ve seen in this series there are a number of considerations to make when considering your core workouts. Identifying your primary goals should be done first. Choosing which method(s) to utilize for your core workouts and being mindful of any injuries or back issue you have should be made in conjunction with those goals. Don’t discount working with professionals if you have any questions or concerns about the safety and effectiveness of various exercises. And finally, remember the old adage “an ounce of prevention is worth a pound of cure”. In the quest for a leaner and stronger core, don’t make the mistake of inadvertently causing injury to yourself. Good luck with your core workouts and make sure to check back for regularly updated articles!

 

 

 

Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com