You Aren't Training Your Core and Why You Should Be

Fitness professionals, athletes and those interested in functional movement have been aware of the benefits of core stabilization training for decades. However, for most fitness enthusiasts, core and more importantly stability training, fall in to the gym forgotten land as if it was a fitness craze that came and went in the mid 1980s.

The core is a complex grouping of muscles that comprise the pelvic floor, transverse and rectus abdominis, the internal and external obliques, glutes, diaphragm and several other smaller adductor muscles.

In addition to being the body’s center of gravity, all movement originates from core musculature. In order for efficient movement to take place, an optimized core and (in my opinion, more importantly) glute complex is required.

For many, the glutes are an underdeveloped muscle grouping. They are comprised of the Gluteus Maximus, Gluteus Medius and Gluteus Minimus along with other structures including the Piriformis, Quadratus Femoris, Gemellus Inferior, Gemellus Superior, and the Obturator Externus. This entire network is vital to posterior chain health and more often than not, when underdeveloped, is responsible for lower back pain.

When glute musculature is well developed, the burden of supporting the upper body is taken off the lower back (and its relatively small network of spinal muscle attachments) and transferred to the glutes, which are larger and better equipped to handle the weight load.

If the thought of adding more exercises into your already packed program vexes you, fear not. Simple tweaks to the exercises you may already perform may be the answer.

As with any exercise, proper form is required to perform the following exercises. Without proper form, you are wasting your time and increase the chances of injury tenfold.

If you are new to core and glute work, simply start by taking some of your seated lifts and perform them while standing. Engage the core by drawing your navel (belly button) to your spine, while being able to breath normally. There is a fine balance in doing this and you will quickly master it. To progress these movements, begin to perform single leg movements (such as the single leg cable row, demonstrated here). After the single leg movements are mastered, elevate your core game by utilizing a bosu ball, balance board or other unstable surface. Keep in mind, your body enjoys being placed in safe,

unstable positions. Be a pal, and give your body what it enjoys.

The following exercises can be incorporated into your routine a few times a week minimally. The core is a large grouping that is capable of being trained more frequently than you think.

Kettlebell Swing: Place your feet shoulder width apart and get in a hip hinge position, maintaining slightly flexed knees. Grasp a kettlebell (or dumbbell) and in one smooth motion, swing it between your knees, controlling the weight on the upswing while contracting your glutes. Remember to keep the shoulders back and retracted down. This exercise can be used for gaining strength and to elevated the heart rate during a superset.

Woodchopper: Place a resistance band or a cable machine pulley in a high position. Stand facing the band or pulley and grasp the handle or rope. With straight arms, pull the cable by rotating your trunk to the left side of the body. Slowly return the cable and repeat with the right.

Plank: Assume the pushup position with the

shoulders directly over the elbows. The pelvis and back should be in one low, straight line. Your pelvis should not be arched to the sky. Engage your abdominal muscles by drawing your navel to your spine and remain in this position until you cannot hold proper form any longer.

Single leg standing row: Begin the exercise by activating the core (bringing the navel to the spine) and driving your elbows drive behind your back while being held tightly against the sides of your body. Repeat while standing on the other leg. Slowly return the weight, maintaining control of the handles.

Unilateral Farmer’s Carry: Stand upright with a heavy dumbbell or kettlebell in one hand. Ensure that your shoulders are level. Slowly walk 10 or 20 yards, switch hands and walk back to the starting point.

Seated pull-in: Sit on a bench with your legs extended in front of you, similar to the position for a Russian twist. While engaging your core, slowly bring your knees towards your body. Keep your knees together for maximum engagement. Slowly return your legs to the starting position. You may need to sit on a pad or bosu ball to protect the coccyx.

Weighted Crunches: This variety of crunch is the same as the standard version, however you will grasp a heavy dumbbell or kettlebell in your hands. Ensure that your shoulder blades are coming off of the floor or mat as you crunch.

Chris DiDonato is a National Academy of Sports Medicine certified personal trainer and paramedic based in Suffolk County, NY. He has subspecialties in golf fitness and mixed martial arts conditioning. His personal training focuses on functional fitness for first responders and clients in need of rehabilitation and of those in advanced age. Chris can be found on Instagram at@and_still_chopsand via email at Chris@ responderfitness.net.