We have all heard the generic fitness philosophy “fire up your core!” concept in regards to fitness training. Truth be told, any personal trainer (good or bad) that emphasizes this fundamental philosophy will surely have success in the industry of fitness. Core training is essential for one’s activities of daily living can promote preventative maintenance for one’s health, and is a key component for every fitness program!
In my professional opinion, there are 4 special groups of people who would benefit from having core strengthening as a philosophy in a fitness program (those of you with, per se, weak core muscles):
1) Men/Women employed with that office “desk job”
2) Women initiating a post-pregnancy fitness program
3) Men/Women with Lower back pain injuries caused by excessive, repetitive lifting in the workplace
4) Men/Women with a sedentary lifestyle outside of the workplace (low activity level; 5,000 steps or less per day).
With 4 major muscle groups in the abdominal region, we need to focus on strengthening this region for the following muscles: Rectus Abdominus, Transverse Abdominus, External Obliques, Internal Obliques.
In other words, these muscles cannot be strengthened with strictly “spot training!” (in other words- you cannot just do 300 situps and work your core dynamically the way it needs it). I usually promote core training by abiding in a specific training philosophy first- 6 major movement patterns to strengthen the core (1. Squat 2. Push 3. Pull 4. Twist 5. Bend 6. Lunge )
Nevertheless, I want to give you 10 example core exercises I give my clients with core training:
1) Bosu Ball- Ab Crunches
Difficulty: Beginner
Purpose:
This is a great fundamental exercise to engage the core and get used to using it. Also, this exercise is great for all fitness levels! (Easy to learn)
Instructions:
As you can see, the participant in this photo is in the “yogi” position (arms crossed and over the chest).
Sit on the Bosu with your lower back supported on the Bosu. Make sure that your tailbone keeps contact with the curve on the Bosu, and the trunk is slightly flexed. Breathe in, then crunch at the torso, breathing out and fully contracting the top of your abs at the into a partially seated position. Exhale as you open your abs back up onto the Bosu ball repeat.
Equipment:
Bosu Ball (*substitute stability ball instead of Bosu ball for alternative)
Repetitions/Sets/Tempo – 20-30 repetitions/ 2 sets/ 3:2
2) Stability Ball- “Bridging”
Difficulty: Beginner-Intermediate
Purpose: Good pelvic floor exercise, engaging the lower abdomen, and lower back. Also good for hip mobility.
Instructions:
Start out sitting on the stability ball in an upright position and then adjust accordingly by placing your body on the ball and “crab-walking” forward. The head should rest comfortably on the ball with the neck in a supported, neutral position. Also, hips, knees, and ankles should be in alignment. Lower the hips toward the floor, and then lift the hips slowly and fully extend at the top. However, if moving the hips is not comfortable on the lower back, simply hold the top position. Or try tucking the pelvis to lengthen lower back muscles. Keep the knees over the ankles, not in front of toes.
Equipment: Stability Ball (55 cm or 65 cm depending on height)
(*substitute Bosu ball instead of stability ball for alternative)
Repetitions/Sets/Tempo – 15-20 repetitions/ 2 sets/ 3:2
https://blog.nasm.org/womens-fitness/how-to-prevent-diastasis-recti-with-crunches/
3) Towel Body Saw Planks
Difficulty: Intermediate
Purpose: This exercise is great for any level of your fitness capacity. So it is a great multipurpose, core movement that will engage all four core muscle groups.
Instructions:
Adopt the plank position, with your body weight resting on your forearms and toes in the “RTD position” (fingers interlocked for shoulder support). After that, position your toe box on 1-2 small towels. Finally, brace your abs and flex the front of your hips. Start moving your body back and forth with your elbows with a gentle “sawing motion.”
Equipment: 1-2 “washcloth” towels, along with a smooth/solid floor
Repetitions/Sets/Tempo- 10-15 repetitions/ 3-4 sets/ 3:2
https://www.coachmag.co.uk/core-exercises/6344/upgrade-your-plank-with-the-body-saw
4) B.W. Lateral Plank Dips
5) B.W./ Floor/ Medicine Ball Russian Twists
6) B.W./Bench “Hypers”
7) Stability Ball/Bosu Superman w/ Ab Crunch
8) B.W. V-Ups
9) B.W. – Mountain Climber
Difficulty: High
Purpose:
This boot-camp-style favorite is a great warm-up/workout. Therefore, it is a great cardiovascular exercise for increasing the heart rate, it increases mobility in the lower body; by the end of it, you will end up in a weeping pile of sweat!
https://www.bodybuilding.com/fun/limber-11-the-only-lower-body-warm-up-youll-ever-need.html
Instructions: In a high plank position, drive one leg in placing the foot on the outside of your elbows (active leg). Then, stretch the groin more dynamically as you push on the heel of your foot into the ground.
Equipment: n/a
Repetitions/Sets/Tempo- 12-20 total & continuous (6-10 Left, Right Leg)/ 2-3 sets/ 3:2
10) Medicine Ball – Power Slams
Difficulty: Beginner-Intermediate
Purpose:
This is a good core power exercise because the core is the link in an explosive upper and lower body movement. Lift the ball above your head, almost fully flexing your shoulders to the top. Also, use your entire body to throw the ball down to the floor or mat.
Equipment:
Medicine Ball (weight, 6 -25 lbs; solid ground/floor)
Repetitions/Sets/Tempo – 8-25 repetitions /2-3 sets /2:2
Purpose:
This is a good core power exercise because the core is the link in an explosive upper and lower body movement.
Instructions:
Firstly, lift the ball above your head, almost fully flexing your shoulders to the top. Secondly, use your entire body to throw the ball down to the floor or mat.
Equipment:
Medicine Ball (weight, 6 -25 lbs; solid ground/floor)
Repetitions/Sets/Tempo – 8-25 repetitions /2-3 sets /2:2
