There are many effective core exercises to implement into your program. Try these for variation for a new challenge.
As a personal trainer ever so often, I’m asked what the best core exercises to do. Like most areas of the body, we all want the best ones that work the quickest. I answer this question once I establish where they are at with their strength and fitness. The exercises that work best are the ones you need at the time. There are many that will deliver a strong mid-section. Likewise, if you are researching for effective core exercises on the web, you’ll be overloaded with enough exercises to fill your library. Generally, most of the basic core exercises do a good job and with a proper nutrition strategy are enough for most. For those who have a solid strength base and have been looking at other ill mention a few that once learned return brilliant results.
Why we need a strong core
Firstly, we all need a strong and resilient core in order to carry out daily activities. Secondly from a general heath point of view some benefits of a strong core are better posture, increased agility in daily life, decrease back pain, balance and stability. All great reasons promoting a strong core. Lastly when it comes to performance in sports or other activities a durable mid-section promotes better athletic performance, avoids injuries in protecting the organs and better control of your body. Let’s go over a few of the effective core exercises I use often in delivering PT sessions. Once taught are fun and functional.
Landmine anti rotation
The landmine attachment works wonders. I use it to develop rotational core strength while standing up. This is a bonus as I’ve had some client that are not able to be set up on machines or it’s not possible to have them on the floor, so the upright set up suit them well. Landmine anti rotations are generated from the legs and works through to the torso. This sort of core strength and conditioning you attain transfers over well to many sports. Most life and sporting endeavours are carried on standing up, so it makes sense to work the core standing. This great exercise develops serious strength and stability to the core. It enhances the ability of your core muscles in resisting rotational forces in reducing injuries. A great addition to any core program.
Not only an effective core exercise but a great mobility drill is the Turkish get up
First up this exercise totally delivers. It basically all you need if you only had one exercise to do and minimum equipment, preferably using a kettlebell. The TGU stands alone in working the entire body through its sequence of movements from the ground to a full standing position. The return from this unique movement are many, they can be used to assess general movement patterns, a conditioning drill or standalone strength feat.
Once you are taught how to safely perform this exercise expect to benefit from improved full body co-ordination, better thoracic mobility, and linking multiple fundamental movement in one sequence to name a few. My clients perform it as a movement screen, warmup, for some its cardio, strength and occasionally as a conditioning workout. Once you start working the heavy ones you will soon realise that the core gets a consistent workout over the sequence and is of great benefits. It’s why the TGU is one of my favourites. Make it yours.
Renegade rows
I first learned the ren rows back in 2006 and still enjoy the challenge and results they provide. It’s basically holding onto two kettlebells (yes kettlebells do a better job) in a traditional push up position and then shifting your bodyweight over to one side and pulling up to the side of the torso with the other. A simplistic explanation that works better with proper instruction. Rushing into this one can be problematic as you have two protruding metal handles to face plant if you get it wrong. Generally, a safe and effective exercise to perform, refer an experienced kettlebell instructor for this if unsure.
The learning of the renegade rows allows for the full body to work in a combined effort shifting of the bodyweight and the pulling motion of weight. It helps develop strength to the upper body improving balance and an increase in stability. Expect an improved posture with solid arms, back and shoulders. The core muscles worked are the classic six pack muscle of the rectus abdominus and transverse abdominus, that is the deep muscle. The internal and external obliques will thank you for the attention.
A couple of classic and still effective core exercises. Old school still works.
Abb wheel
The abdominal wheel is a classic. Along with the landmine, it delivers a genuine abdominal workout that addresses your whole mid-section, not just the beach muscles. This little devil reminds me of late night infomercials back in the late 80 where a very muscled and lean individual would do countless reps while showing off their impressive torso. How many were bought and never touched it again? For those who are curious it brilliantly targets the core. It works the rectus abdominus, erector muscles, and transverse deep muscle area. Expect the chest, shoulders, back and arms to do a bit of work. A classic and always challenging piece of equipment. Once mastered well worth it.
Hanging leg raises
It’s only been recently that I’ve even bothers to attempt these little nuggets. You see I didn’t even rate them. Perhaps I was too busy being strong or something. It was only during my RKC2 cert that I realised I couldn’t even bring my legs up to the bar and lower with any strength let alone control. I learned a lesson that day. Since then, I took on the progression starting with hanging knee rises and took it from there.
Now I’m able to rep out and lower with more control and strength than before. A worthy skill to have as a trainer and especially if you are going to demonstrate it to people you want to perform same task. My abs get a little tender when I push this movement. Plus, it’s helped my overhead arm position due to high volumes performed. When programmed properly it hits the lower abs section well. An often-cited area of concern for my female clients. Lastly, it’s an excellent stretch for the hips.
Treat core exercises as a standalone body part and work fully
To summarise, I work on the basis of full body strength, mobility and fitness and take it from there depending on my client’s objectives. Treating the core as a complete unit makes things easier for me. Not just an add on to finish off a session. Getting the core stronger is essential in helping out with the other lifts. Likewise, a functionally strong core promotes greater balance and stability. Making it a sturdy bracing system supporting spinal health.
When starting a fitness program, you can’t really go wrong with a general physical preparation as a base. Adding any suitable effective core exercises should always depend on client’s specific requirements and ability to perform them with good form. A complete program requires the core muscles of the rectus abdominals, internal and external obliques. Basically, all the muscles deep withing the abdominals, back and pelvis region.
You can see why working this area as a “body part” makes sense. Keeping a strong core/midsection is critical for health and long-term strength benefits. In particular as you get older and need this important strength.
