Core Workout

More often than not, when people in the gym talk about focusing on their “core” for the day, what they really mean to say is that they want to work their abdominals. The “core” is a frequently misused term that actually encompasses more than just the abdominals. A true core workout will entail hitting the following muscle groups:

• Abdominal
• Oblique
• Lower back
• Hip flexors

All movement originates from the core, which is why a real core workout is so important. By strengthening your entire core, you will see dramatic improvements in all other areas of fitness. For instance, you may notice that you’re able to squat deeper with more volume. A strong core is also very functional in that it will improve your day-to-day living tasks, keeping your safe from falls by improving your mobility and stability.

Core Workout

Abdominal Muscle

• Weighted Crunches
• Leg Lifts
• Plank

Oblique Muscle

• Russian Twists
• Weighted Oblique Side Dips
• Elbow to Knee Sit Ups

Lower Back

• Deadlifts
• Hyperextensions
• Single Leg Deadlifts

Hip Flexors

• The Clam
• Standing Lateral Leg Raises
• Standing Cable Leg Pull-ins

Tips For Success

Work Out When Sore

• This may be contrary to what you’re used to but in order to truly develop the mind to muscle connection, you need to be able to feel your core muscles. The best way to do this is to train them while they are slightly sore. When sore, you will be able to actually feel which muscles are working. Going forward, you’ll be able to better focus on them.

Weekly Schedule

• One of the most debated topics in the fitness industry is the number of core workouts you should perform in a week. If you’re a beginner, I would recommend no more than two core workouts per week. You want to build up your core musculature without risking overtraining. If you have been lifting for years, then I’d recommend no less than two core workouts per week.

Acute Variables

• If you’re a beginner, I would recommend performing between one to two exercises per core muscle group (as listed above). Each exercise should have between one to three sets of 15 to 25 repetitions.
• If you’re an advanced lifter, you should be performing between two to four exercises per core muscle group. Each exercise should have between two to five sets of 20 to 50 repetitions.

You can read the two articles on Lower Body Workout and Upper Body Workout by clicking on the links.

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REFERENCES

1. KIBLER, W. B. et al. (2006) The role of core stability in athletic function. Sports medicine, 36 (3), p. 189-198
2. LEETUN, D. T. et al. (2004) Core stability measures as risk factors for lower extremity injury in athletes. Medicine & Science in Sports & Exercise, 36 (6), p. 926-934.
3. Mackenzie B. Core Stability Exercises 2006 Available from http://www.brianmac.co.uk/corestabex.htm.
4. WILLARDSON, J. M. (2007) Core stability training: applications to sports conditioning programs. The Journal of Strength & Conditioning Research, 21 (3), p. 979-985.