Focus on Core Strength
Developing a strong core is an essential part of building muscle and improving your physique. That’s why it’s important to include exercises like crunches, planks, torso twists, and back exercises in your weekly workout plan. In this post, we’ll go over why doing core training is so important for health and fitness. We’ll also cover some basic techniques you can use to strengthen and stabilize your core.
What is the Core?
The core is made up of the muscles in your torso–namely the abdominals, obliques, transverse abdominis, and erector spinae. All of these muscles work together to keep your torso rigid and your body in a good posture while you exercise.
Abdominals
The abs (rectus abdominis) are the most well-known core muscle, commonly referred to as the "six-pack." It runs vertically along the front of the abdomen and aids in flexing the trunk. You can feel these muscles working the most during exercises like crunches, but they also engage isometrically to stabilize in exercises like planks, pushups, squats, and deadlifts.
Obliques
The internal and external obliques are located on the sides of the abdomen. These muscles help with trunk rotation, lateral flexion, and overall core stability. You can feel these muscles during exercises like the twist & reach, bicycle crunches, and side planks.
Erector Spinae
The erector spinae muscles run alongside the spine in the back and assist in back extension and rotation. These muscles are worked in exercises like bird dogs, swimmers, supermans, and bridges.
Transversus Abdominis
The transversus abdominis (abdominal wall) is a deep muscle lies beneath the obliques and acts as a stabilizer for the spine and pelvis. It provides essential support for the internal organs and aids in proper breathing. This muscle is activated any time you stabilize your core for balance in exercises like planks, squats, and balance work.
Why Core Training Matters
Strengthening the muscles in your core (i.e., abdominals, obliques, erector spinae) will help to improve your posture and keep your spine in alignment while exercising. This, in turn, can help you keep your back safe and avoid injury while training. Improving your posture will also help to alleviate chronic pain in your neck, back, and shoulders in everyday life.
No matter whether you’re an advanced exerciser or beginner, it's important to prioritize core training for several reasons:
Stability and Balance
A strong core serves as the foundation for all movements. By engaging and strengthening your core muscles, you enhance your stability and balance, allowing you to perform exercises with better form and control. This, in turn, reduces the risk of injury and sets you up for long-term success in your fitness journey.
Injury Prevention
Weak core muscles can lead to poor posture, improper movement patterns, and imbalances throughout the body. This increases the risk of injuries, particularly in the lower back and other vulnerable areas. By training your core, you provide crucial support to your spine, maintain proper alignment, and reduce the risk of strains or injuries during resistance exercises.
Improved Performance
The core is involved in almost every movement, from lifting weights to performing athletic activities. A strong core allows for efficient force transfer, enabling you to generate more power and move with greater control and precision. Whether you're performing compound lifts or engaging in sports, a strong core will enhance your overall performance and help you reach your goals more effectively.
Functional Fitness
The core muscles play a vital role in everyday activities and functional movements. Strengthening your core improves your ability to perform tasks such as bending, twisting, lifting, and carrying objects with ease and without discomfort. By training your core, you enhance your functional fitness, making daily activities more manageable and reducing the risk of strain or injury.
How to Build a Better Core
Just as with any other muscle group, in order to build a strong core you’ll need to do resistance training exercises that specifically target these muscles.
Isolation exercises are great for improving your mind-muscle connection to each specific muscle in the core. Here are a few of my favorite foundational exercises for training the core:
Imprinting
This movement engages your deep abdominal muscles and helps you to form mind-muscle connection with the core. Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Place your arms by your sides. Take a deep breath in, and as you exhale, gently press your lower back into the floor, allowing your pelvis to tilt slightly. Hold this position for a few seconds while maintaining a relaxed upper body and natural breathing. Release the imprint and repeat the movement for several repetitions.
Cat-Cow
The Cat-Cow is an excellent exercise for connecting with the abdominals and erector spinae muscles. I use this exercise as a primer in my warmups before lifting and for beginner programs to promote spinal mobility. Begin on all fours with your hands directly beneath your shoulders and your knees aligned with your hips. Take a deep breath, and as you exhale, round your spine towards the ceiling as you engage your abdominals, tucking your hips and chin (cat pose). As you inhale, return to the starting position and continue to push your belly towards the floor as you lift your eyes and hips (cow pose). Continue to slowly move through both the cat and cow pose, matching each phase of the exercise with your breath. Perform 6-10 repetitions (reps).
Bird Dogs
Bird Dogs are a great way to train your erector spinae while also developing stability in all of the other core muscles. To perform the Bird Dog exercise, start on all fours with your hands directly beneath your shoulders and your knees aligned with your hips. Keep your spine in a neutral position. Inhale and lift one leg up and straighten it out while you lift the opposite side arm, forming a straight line from your hand to your foot. Slowly lower back down as you exhale, and switch to the other side with another inhale. Continue switching side to side for 6-10 reps.
Crunches
Crunches are a great isolation exercise for targeting the abdominal muscles. For the basic crunch, lay down on the floor face up with your knees bent. Take your hands to either side of your head, and engage the muscles along the front of your torso by drawing your belly button in towards your spine. Exhale as you lift your shoulders off the ground, pause for a moment at the top and then lower down with control as you inhale.
Torso Twists
Exercises that require you to twist your torso (like the seated torso twists, twist crunches, twist & reach) are all great ways to train the obliques muscles. The key to targeting these muscles is to keep your hips stable while rotating your spine to turn your shoulders.
Planks
Planks are another great exercise for helping you to develop stability in all of the muscles in your core. You can perform this exercise on your knees and work towards being able to hold a full pushup position. Do the plank on the elbows if you find that holding the position on your hands hurts your wrists.
Compound Exercises
Compound exercises like squats, deadlifts, farmer’s carries, and lunges engage the core as well. During these types of movements, your core muscles engage isometrically to stabilize your torso and keep your posture upright.
Stay Consistent!
Consistency is key when it comes to core training, just like any other aspect of fitness. As a beginner or advanced exerciser, it’s a good idea to incorporate a few core exercises in your workout routine each week.
I usually program a few core exercises in each of the workouts I design for my clients and Trainerize subscription programs. You’ll often see them as priming exercises in the warm-up or in dedicated core-focused segments. You can also do the bonus core-focused workouts on your rest days or at the end of a regular workout session.
If you’re programming for yourself, make sure to include a few exercises for the abdominals, obliques, erector spinae every week.
