Core stability is an often used term by the fitness community. Certain exercises, which are claimed to be more “functional” usually have a core component in them. What exactly is the “Core” and why stabilizing it is considered so important ? What are the exercises we can use to train our core effectively ? Well, read on.
The term core is used to refer to the muscles of the lumbopelvic region of the body. It includes the pelvic girdle, lumbar spine, abdomen and hip joints. It includes more than just the muscles that constitute the six pack i.e. the “ rectus abdominis”. Muscles such as Erector Spinae (Lower Back), Obliques, Transverse abdominis and multifidus; all collectively form what is commonly called the “core”. Smaller muscles like the hip flexors, iliopsoas, glutes and hip adductors also contribute to the working of the core musculature and are considered a part of the core.
The core muscles are important to perform a wide variety of functions. Movement, support and stabilization of the spine are the major functions. Technically, any movement that involves trunk flexion ( bringing the sternum towards pelvis, like in a crunch), Trunk extension (standing up straight from a bent over position), Trunk rotation ( twisting left and right), Lateral trunk flexion (bending towards the sides).
Including exercises for core stability has been shown to improve performance and decrease the risk of injuries. However, as per Huxel et al, a direct link between poor core stability and a risk of developing musculoskeletal injuries cannot be established.
The core can be trained using many bodyweight movements. Contrary to the popular belief, doing crunches is not the only way when it comes to core training. Here is a list of exercises you can include in your training program to strengthen your core.
- High Plank : The plank is a basic bodyweight exercise that can be performed anywhere. To perform a high plank, start in a push up position. Keeping palms and toes firmly planted in the ground, maintain a straight and neutral back without straining the neck. The body should form a straight line. Breathing should be normal. Do not try to hold your breath. Hold the position for as long as you can. Initially, you may be only able to hold the plank for a maximum of 10-15 seconds. With time, the intention should be to hold the position for longer Repeat for 2 -3 sets.
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Low Plank: To perform a low plank, start in a high plank position then lower the weight on your forearms instead of your palms. This makes the exercise a bit harder and can be used as a progression from high plank. Aim for 2-3 sets of 45 seconds - 60 seconds. https://www.shutterstock.com/image-vector/man-woman-exercising-standing-plank-position-657885928
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Lying/HangingLeg Raises: Leg raises are a great way to target your core. These can be done off a bench or by hanging from a pull up bar. Doing this exercise in a hanging position also targets the grip strength and makes it harder. Leg raises targets the hip flexor muscles as well, apart from training the rectus abdominis, making it a complete core movement. Beginners can start this movement by doing 2-3 sets of 10-15 repetitions. Once the trainee is able to complete the target rep range, the exercise can be made harder using dumbbells between feet to add load and apply progressive overload. https://www.shutterstock.com/image-vector/woman-doing-double-leg-raise-exercise-1338723998
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Bridge: The bridge is a bodyweight movement which targets the lower back, the glutes, hamstrings and is a great way to build strength in the posterior chain as well. It can be performed lying down on the floor with the knees bent at around 90 degrees and the feet placed firmly into the ground. The movement begins by contracting the glutes and pressing the feet into the ground as you push your hips upwards. Beginners should start with 10-15 repetitions performed for 2-3 sets. To make the exercise harder and ensure progressive overload the trainee can place a dumbbell or kettlebell on their lap as they push their hips up. https://www.shutterstock.com/image-vector/woman-doing-exercise-hip-lift-firming-1095541985
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Back Extension: The Back Extension is an exercise that is not so commonly seen being performed, but when done right, can strengthen the muscles of the lower back and make the core stronger. To perform a Back Extension, one needs access to a hyperextension bench. Before starting the exercise, the pad of the exercise should be adjusted in a way that it falls directly below the hip joint. This is to avoid any kind of discomfort that may arise when performing the exercise and allow full range of motion. The feet should be firmly placed on the pad. The movement begins by keeping the arms in front of the body and bending down. Shoulders should be pulled down and back, with the chest up. Inhale as you bend down from the waist. The Back should be kept neutral when going down and the chin tucked in. Go down as far as the range of motion allows without compromising good form and come up as you exhale. Care should be taken to not hyperextend the back when coming up. The exercise can be performed for 2-3 sets of 10-15 repetitions before adding load. https://www.shutterstock.com/image-vector/back-extension-exercise-workout-vector-illustration-1952579146
Conclusion
Apart from these, all the compound movements like the Squats, Bench Press, Deadlifts, Overhead Presses with dumbbells and/or barbells, Pull ups etc help to train the core effectively.. Adding a variety of these movements, when combined with the compound exercises can help build a rock solid core and can help avoid spine injuries to a great extent..
References
- Huxel Bliven, K. C., & Anderson, B. E. (2013). Core stability training for injury prevention. Sports health, 5(6), 514–522. https://doi.org/10.1177/1941738113481200
