Core Workout Principles-Part 2: Training With A Purpose
There are numerous core exercises that can be implemented in one’s workouts. While the average individual may be familiar with a few core exercises, there are in fact many dozens to choose from. Knowing which core exercises are best based on your personal needs requires consideration of your goals, fitness background, and any possible physical limitations. While there is no one size fits all approach to proper core training, there are some general principles that can help you achieve a strong core and meet your desired outcome.
Consider Your Goals
When it comes to core training, goals can differ considerably. An athlete needs to maintain a strong core not only for performance but to stabilize the spine during various movements in all planes and rotational patterns to help prevent injury. For those really looking to get defined, sculpted abs, the exercise selection, rest periods, sets, and repetitions are all important factors to consider. For the many people that suffer from lower back problems and need to maintain a strong core while being cognizant of their lower back issue, careful selection of exercises and proper form are critical.
Core Training For Athletes
Training for athletics encompasses one primary principle. The closer you can get the training to the movements and activities common in the sport or activity, the better it is. Of course, certain exercises do not exactly mimic the movements found it sports, but are still highly advantageous for improving strength, and more specifically power output. Core training for athletes should consider the nature of the sport, and factor that in with exercise selection.
Since virtually all sports require some sort of fast, explosive movement that involves the core muscles, implementing exercises that utilize core muscles at an accelerated rate can be highly beneficial. Rotational movements which utilize band resistance, dumbbells, medicine balls, or cables, can greatly simulate the movements associated with swinging or pivoting. This closely correlates to the actions seen in baseball, tennis, golf, soccer, wrestling, racquetball, and countless other sports. Exercises that emphasis a rotational component help to pull in the oblique muscles. These muscles are often neglected by many everyday gym-goers, but for athletes they are imperative. Woodchoppers, Reverse Woodchoppers, and various exercises involving rotation at the torso are well suited for the average athlete.
Training For Definition
Most people interested in core training will identify with the goal of having a defined mid-section. While incorporating the principles mentioned for athletes will not be a negative here, there are additional factors to consider in order to get comic book hero type abs. When people think of six pack abs, they are primarily thinking of the rectus abdominis. The rectus abdominis runs down the front of the core. The tendinous intersections in the muscle are what give it the defined look, where separation can be seen and distinguished. The tendinous intersections in the muscle vary from person to person. Therefore, even at very low body-fat, one person’s abs may look very different than another. This is normal and not a consequence of training. Other areas of the core are very important in terms of support for the spine. These areas include the transversus abdominis, and the internal and external obliques. These areas are important to target in their own right. However, when it comes to having a defined mid-section, the rectus abdominis is the area to focus on.
There are many great exercises that target the rectus abdominis. Crunches in particular are very effective at targeting this area when they are done properly. There are many variations of crunches as well, so your workouts can be changed up in order to continually challenge the muscles, as well as keep your workouts interesting. Unfortunately, crunches are very often done incorrectly. The consequences can range anywhere from decreased results to injuries.
In order to get the most out of crunches, slow and controlled movements are generally the way to go. Quick, jerking motions allow momentum to execute the motion, rather than forcing the abdominal muscles to do their work. If you find that you are able to perform dozens of crunches with little or no fatigue in your core, you are likely doing something wrong. A crunch should involve keeping the chin tucked, slowly raising the upper back up off the floor or exercise ball, and then slowly returning it to the starting position. Breathing out on the way up and in on the way down will further assist you in this movement, and should feel natural after being practiced a number of times.
Training For Overall Core Strength
If you have ongoing back problems and your physician, physical therapist, or chiropractor has told you that you have to improve your overall core strength, then there are some general principles that may help you. It’s very important first to inquire from your physician, physical therapist, or chiropractor which movements and exercises should be avoided in order to prevent further injury or problems. Once you have done that, there are a number of exercises that are considered safe and effective for the majority of people.
As mentioned previously, crunches are a great exercise for helping bring about abdominal definition. They are also however great for building overall core strength. When done properly, they can be done by most people and are safe in many cases for those with lower back problems. Most beginners and people with lower back problems will do better to begin on a flat surface, rather than an unstable surface, such as an exercise ball. As mentioned previously, a slow and controlled motion will help to focus in on the abdominal muscles, while simultaneously reducing the risk of injury.
Isometric training can also be of great benefit for working the intrinsic core stabilizers. Isometric exercises require no movement. A position is simply held, with the resistance usually coming from gravity, a band, or a cable. Although there is no movement, muscles throughout the core must work to overcome the force that is attempting to pull your body. Since there is no movement at the lower back, these types of exercises are generally safer than many other core exercises such as leg raises, flutter kicks, and sit-ups, which can all exacerbate existing back problems, especially when done incorrectly.
People have different goals and reasons for working their core, and while there is sometimes overlap in which exercises are best, assessing your desired outcomes can help you choose what exercises to engage in. Core training can help in sport performance and injury prevention, creating definition, and helping to support the spine. Always check with your doctor, licensed physical therapist, and/or chiropractor before engaging in any exercise program to ensure your exercise selection is both safe and effective for your needs and goals.
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.
