While core (abs) workouts are often solely sought after to achieve a toned appealing midsection, core muscles play an essential role in maintaining a pain-free body and good posture. Having knowledge about training your core properly will save you from performing ineffective and potentially unsafe popular core exercises. In this post, I am going to look at exercises that can help your core to perform its role better.
The importance of strong core
A strong and stable core is essential both for your fitness performance and everyday life. I wrote about muscle imbalances before, and weak core muscles are one of the most common issues that might cause pain and injuries.
Core muscles are essentially a collection of muscles in your trunk that serve to move, stabilize and protect your spine. It combines deep core muscles (the diaphragm, pelvic floor, multifidus, and transversus abdominis) and outer core muscles (lats, spinal erectors, glute complex, hip flexors and abdominals).
While you certainly don’t need to know the names of all the deep core muscles and stabilizers, what you need to know is how core training is different from training other muscles.
Core function and exercises
The three main core function based exercises are anti-extension, anti-rotation and anti-lateral flexion.
However, I also included hip flexion, anti-flexion and rotation exercises to keep in mind when working towards increasing core strength and stability.
Anti-extension exercises
Anti-extension exercises require your core to resist the extension of your lumbar spine i.e. arching of your lower back. Planks would be the most popular example of anti-extension exercise.
In addition to planks, you can add rollout anti-extension exercises. Kneeling stability ball rollouts is a good place to start.
Furthermore, dead bug is an excellent anti-extension exercise for all levels. The key is to perform the exercise under control while pressing your lower back into the floor.
Other anti-extension exercises include ab wheel rollouts, overhead ball slams, TRX fallouts, stir the pot.
Anti-lateral flexion exercises
Anti-lateral flexion exercises require your core to resist lateral flexion (bending to one side) of the lumbar spine.
Imagine carrying a suitcase in one hand while trying to stay upright. In fact, the suitcase carry is one of the best anti-lateral flexion exercises. Except instead of an actual suitcase, you would carry a dumbbell, kettlebell or even a barbell (if you are advanced) in one arm for a short distance and then change sides.
You can also perform offset front carries, and waiter carries (provided your shoulder mobility allow you to perform it safely).
Lateral side planks are a very popular anti-lateral flexion exercise. Forearm position is an easier place to start and can be progressed to a high one.
You can work on your core resiting anti-lateral flexion during your normal upper or lower body workouts. All you need to do is use offset loading. In other words, instead of holding dumbbells in each hand during your lunge, you can hold a weight in one arm.
Anti-rotational and rotational exercises
Anti-rotational exercises require your core to resist twisting the trunk.
Pallof press is an excellent anti-rotation exercise that can help you learn to brace your core and is suitable for all levels. You can use a cable machine or resistance band to perform it.
Simply attach a band to a suitable anchor and hold it keeping your arms into your chest. Step to the side until there is tension in the band. Find a stable position, tuck your pelvis in and extend your arms while holding the band.
Bird dog is another great anti-rotation exercise suitable for most. Perform it slowly and under control and avoid the rotation of your hips on top of the movement.
The more challenging variation of bird dog would be starting from a high plank position instead of quadruped one.
Rotational exercises require rotation through the thoracic spine while avoiding twisting lumbar spine.
While training in different planes of motion is important for an all-around training programme, rotational core exercises should be performed with caution. Russian twists are very popular but chances are most people are twisting their lower back during the movement. Other rotational exercises can also be performed incorrectly and over time this might result in lower back problems.
When performing rotational exercises, the movement should be coming from the hips and your core should stay braced to prevent twisting of the lower back.
Poor hip mobility and a tight upper back can be limiting factors when performing rotational movements. Therefore, it is important to address those mobility issues to ensure safe performance of rotational exercises.
Some of the rotational core exercises include resistance band woodchopper, med ball rotational throws.
Anti-flexion exercises
Anti-flexion exercises require your core to resist flexion in your spine.
These exercises include deadlifts and deadlift variations. In other words, when you are trying to keep your back flat during a deadlift your core is working to prevent rounding of your back.
Performing anti-extension, anti-rotation and anti-lateral flexion exercises will help you develop more control of your core when performing deadlift variations.
Hip flexion exercises
Hanging leg raises, lying leg raises are popular core exercises that also involve your hip flexors. To perform hip flexor exercises effectively you need to maintain a neutral spine.
Stability ball pikes are a great exercise that targets your core and hip flexors at the same time. You can perform this exercise by placing the top of both feet on a stability ball in a planking position. Then pull the ball towards you while pushing the hips up until only your toes are touching the ball.
Other hip flexion exercises include hanging knee raises, stability ball or TRX knee tucks.
Incorporating core exercises into a workout
It is important to include a variety of core exercise into your training regimen. For example, if you train 3 days a week, you can perform anti-extension and hip flexion exercise on one day (e.g. dead bug will address both), anti-lateral flexion the next day and then anti-rotation on the last day. Include rotational core exercises when you feel you can perform them safely.
In term of reps and sets, 8-12 reps for 3-4 sets is suitable for most exercises mentioned above. During loaded carries, walk for 20-30 second per side for 3-5 rounds. Use a weight that is challenging but allows you to remain upright while walking. In terms of rest periods, about 30-60 seconds is reasonable depending on how challenging you find the exercise.
Building a strong and stable core is an investment worth making for a robust body. This can be achieved by choosing the exercises discussed above that target your deep core muscle and teach you to brace your core. Whether or not your abdominal core muscles will be visible will be defined by your genetics and diet.