Having a strong midsection supports your weight training, sports performance and health. Try these essential core movements for great results.
We all know we must train our core and have different goals when working out this important section. It’s one body part that always elicits different responses from individuals focusing on their midsection. While some think about getting that elusive 6 pack and being totally shredded is the dream. Others look at core work for mostly health and wellbeing. Likewise, individuals who play sport look at strengthening their core to aid in sports performance. All can be achieved once you understand what the essential core movements are. Using this knowledge can guide you to further develop your midsection and achieve the results you aspire to.
There is no one best or most effective core exercise to do that will bring you all those desired results. Whether it be for strength, stability or aesthetics. Your midsection can be required to simultaneously perform many patterns at the same time, so strength work needs to be trained fully using a variety of movements. There are many options for you to focus on when working areas of concern.
Firstly, you need to understand what the basic core movements are. Secondly, identify what type of strength these essential core movements will deliver. Thirdly, putting a programme together that will fulfil these requirements.
Essentially your core covers the lower back, hips, stomach and pelvis. A weak core can cause problems to the lower back, cause poor posture, and not be as supportive during sports due to weaknesses. A strong core provides you with better support than just working the abs for that elusive six pack. While sports and recreational activities require you to have a stable midsection helping with balance and agility. As a result, all functional movements use a variation of these core movements.
The 4 essential core movements.
The movements that the core performs are trunk flexion, extension, rotation and lateral flexion. When these four elements are focused on as a group, expect a strong, durable core with great functional movement. Not only will your hard work pay off with a great abdominal section. But a midsection that it’s as strong as it looks when you focus on the essential core movements.
Above all, A midsection that will provide long term health benefits.
Working you flexion muscles activates the rectus abdominus, obliquus externus and obliquus internus. Also known as beach muscles. These aid in forward flexion of the trunk. Having good trunk flexion supports better walking strides and running mechanics. A good range of flexion can also help with alleviating lower back and tight glutes when stretching.
Trunk extension is more about providing stable and supportive strength to both the lower back and spinal erectors. Given all the flexion movements we generally apply it a good counterbalance for even core strength. Trunk extension exercises focus mainly on the lower back, erectors and glutes. Extension improves core stability and balance reducing lower back pain and injuries. Hence, this stability also enhances athletic performance.
Core rotation movements play an important part in any motion the body performs. Trunk rotation helps you walk, balance, and stability. Developing trunk mobility and strength through rotation exercise deliver general fitness and sports performance benefits. Muscles worked at are internal and external obliques, serratus anterior and transverse abdominus. Increasing and strengthening trunk rotation, flexibility, and range of motion can improve functional fitness, provide better lower back and hip flexibility and improve posture.
Lastly, there is lateral flexion. It works the internal and external obliques, quadratus lumborum and erector spinae muscles. Having flexible and strong lateral flexion helps with your neck and spine movement.
Great exercises covering the essential core movements.
A handful of exercises to get you started in working the midsection. Once you have the base strength then you can focus more on areas that need the additional work. For example, working the obliques for those impressive abs. Strengthen the whole section first and be conditioned for the heavier workload you will naturally give the abdominal.
Flexion and Extension
The humble sit up for classic rectus abdominus attention. Might as well start you off with this classic movement. I get my clients to perform this on the glute ham raise for added stability. Or on the floor with an abb mat supporting the lower back. I even use it when doing sit up and punch drill for variation when boxing. The next one is an unusual one called get up sit up. You basically perform a sit up with one hand always pointing to the ceiling (think plumb line) while holding a weight. You can use a kettlebell or dumbbell. For a lower abdominal focus and flexion exercise is the reliable hanging knee raise. A popular one for my female clients when they are strong enough to work volumes. You can use the abb straps for support or straight arm hang.
Prone extension on Swiss ball & superman’s are a safe and effective two exercises working their part of the core. Start off on the floor and work the superman’s then progress over to the Swiss ball for a greater range. For beginners work them slowly and carefully. For the more experienced ones you can start with using the glute ham raise as back extension focusing on the lower back. If you have access to a hyperextension machine, use it and build up to possibly holding a weigh plate against your chest.
Trunk rotation and lateral flexion.
An excellent movement to implement into your core work are the standing trunk rotation variation. You can choose either a weight plate, medicine ball or cables. It involves holding onto the Implement away from your body and rotating the core working against the resistance. The muscles worked are Internal and external obliques, serratus anterior and transverse abdominus. Can be performed slowly with a weight or more explosively with cables. As an alternative the lunge and rotate with medicine ball becomes a fuller functional movement utilising the lower limbs. Therefore, great for sports application.
The landmine rotation will return impressive strength to the core muscles. This includes the rectus abdominis, transverse abdominis, external obliques, and internal obliques. Secondary muscles that are engaged during the landmine rotation include the shoulders and the scapular stabilizers in the upper back. It’s an effective exercise which can develop serious core strength. The landmine rotation develops strength through resisting rotation and lateral flexion (side bending) of the spine.
Another classic old school and yet effective exercise is using a dumbbell or kettlebell for side bends. While standing hold onto a weight and flex laterally with control to one side as the opposite side is forced to adapt to resistance and brace. The flexing side will target obliques, transverse abdominals, and rectus abdominis.
For the more seasoned individual I recommend the half kneeling above head side bends. These work well when holding onto a weight plate. While you are kneeling on one side. Hold onto a weight plate above the head with arm directly over your head. From this position with a smooth action bend opposite to the side where knee is forward. Swap and repeat.
Work your midsection as a body part.
In summary, your core is essentially the areas covering the lower back, hips, stomach and pelvis. Having a strong core helps with balance, stability and makes it easier to perform daily activities like bending, reaching and lifting. From a health point of view the benefits of a strong midsection can reduce the risk of lower back pain and prevention of potential injuries. A strong midsection provides you with better coordination and supports a healthy posture.
For those who are more active a strong and sturdy midsection helps support your limbs. Having this conditioning allows the body to better absorb the impacts certain sports demand. Working the midsection can certainly increase performance in sports and benefits other activities we partake in. You can see why working the midsection as a body part and not leaving it till the end makes sense. Now that you know the movements, Include the exercises that you lack.
Lastly, for the individual who just want that elusive six pack it’s a matter of building up your core strength then adding in more of the work towards your obliques and focusing on your food intake. Being lean is about your food, consistency and mental fortitude. Above all ensure that you first work on having a strong and healthy core. One that will support you long term.
