core training is not what you think
Are we putting our eggs in the wrong basket?
I hate to break it to you, but only a tiny percentage of core training will benefit your aesthetic appeal. Moving through a few planks and crunches won’t magically zap belly fat or mold the chiseled abs of a Greek god. While there are exercises that can help move you towards these goals, I fear we’re missing out on the bigger picture if the emphasis is always on the muscles in the mirror.
The downside of obsessing over aesthetic gains is that we can easily forget about functionality. Core training doesn’t have to be a chore you must do to eventually achieve bodily perfection. It’s not a one-dimensional set of movements that only involves the six-pack of your dreams.
Core training is far more diverse and accessible than we realize.
It’s a dynamic, creative process of encouraging your body to move as it was designed to move. It involves every inch of your hips, lower back, deep core, respiration muscles, and more. It helps your spine and appendages to articulate with more harmony and confidence. It’s a gateway to gaining more control of your body. It’s physical literacy for all ages.
I’ve had a lot of thought about why core training often has such a negative connotation attached to it. After interacting with hundreds of clients, I’ve noticed that it’s often perceived as something you have to do out of guilt. Additionally, many people believe there’s only one method or set of exercises you must follow to optimize your core health. It’s as if anything outside of this would be considered a failure or falling short.
This couldn’t be further from the truth. Instead of telling you, however, it’d be far more effective if I just showed you. Below you’ll find five movements that look completely unrelated, but they all have one thing in common: they can be classified as ‘core training’.
This is to inspire you to think outside of the box when tackling this area. Challenge yourself to move in a different plane of motion or try a new variation to an old classic. Not only will this variety infuse your workouts with a sense of freshness, but exposing your body to a wider degree of stimuli can be the very key to staying healthy and injury-free.
It’s time to revolutionize core training. It’s time to reach your full potential.
Reimagining What’s Possible With the Core
The movements you find below are by no means the gold-standard approach for everyone, but that’s not the point. My goal is to illustrate the diversity and variety of core training — to encourage you to expand the walls of the closed-off definition that we’ve tirelessly cited for so long.
Before we get too deep into things, please be aware that incorporating any new exercises into your routine always comes with inherent risks. If you have any diagnosis of musculoskeletal complications or chronic conditions that may put you in danger during physical activity, please talk to a trusted health provider before following the advice below.
Exercise is a great form of medicine, but only in the right doses. For the best results, listen to your body and always use pain as a guide.
I encourage all my clients to listen to their bodies and use pain as a guide. Some days will feel better than others, but as long as you’re staying consistent with this practice and challenging your body without overdoing it, you can trust that your fitness and functionality will improve.
Try this program 2–3 times per week, and gradually increase your volume and frequency over time as you grow more comfortable with the movements. As cliché as it may sound, being patient and trusting the long game will deliver excellent results over time!
1) Elevated Abdominal Breathing
Application: 1–2 minutes
Cues: Elevate your legs on a coach or bench so that your knee and hip joints are at approximately 90 degrees of flexion. From here, take deep breaths from the diaphragm, focusing on expanding the lower rib cage while keeping the shoulders and neck completely relaxed. To help guide your breath, place your hands near the belly and let them rise and fall with each deep breath.
2) Prone Bird Dog
Application: 10–12/side
Cues: This exercise is similar to the regular bird dog, but this time you’re working on extension strength of the arms/leg from a completely prone position. This is a great chance to work on extension through the upper back without diving right into a contralateral action. Start by lying flat on your belly with your arms up overhead. Next, lift the opposite arm/leg and hold for 1–2 seconds before slowly lowering. Remember to exhale while extending. This is also a good coordination challenge so focus up and try to keep the upper and lower body in sync!
3) Pallof Press Rotations
Application: 10–12 reps/side
Cues: Find a band or machine and set up the resistance at sternum height. Next, walk away from the anchor until you feel a strong yet manageable resistance. With the feet planted just wider than shoulder width, rotate the handle away from you as you rotate the spine. Hold for 1 second at the end range of motion, and then slowly return to neutral.
Make sure to keep the elbows locked out throughout to increase the lever length of the resistance (the more work for your core the better!). Each rep should take about 4–5 seconds to complete as you use your core/hip strength to control the resistance instead of letting it control you. If you find the handle is snapping back uncontrollably, lower the resistance a bit.
In Closing,
If you expand your view of what the core is, you’ll quickly realize that it’s a 3D cylinder of muscles working together that range from the glutes to erector spinae, obliques, and more. Contrary to popular belief, training these muscles doesn’t require a strict regime. There’s no right or wrong way to do it. Instead, be creative with approaching core training, having your lifestyle, preferences, and goals in mind.
If nothing else, remember that variety is the spice of life. We’re healthier people when we challenge the body to overcome new physical tasks. Lean into this principle with your training and trust that widening your definition of core training will lead to a myriad of health benefits spanning your whole life.
-DavidLiira.Kin
