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Basics of the core Core Training

Posted by Tom Watts on Friday 18th May, 2012

This article highlights the basics of the core, what it is, what muscles make it and why it is important that we regularly train the core muscle groups.

What is 'the core'?

The core is the natural human corset of muscle around the midline of the body, comprising of:

• Transversus Abdominis
• Multifidus
• Internal / External Obliques
• Rectus Abdominis
• Erector Spinae
• Diaphragm

The core is used to stabilise the body during dynamic movement including twisting, turning, bending, lifting, walking and running to name a few. Core stabilisation helps with posture and is used in most full-body movements. The core muscles also help to align the spine, pelvis and ribs.

Why is core strengthening important?

Often, people with a weak core can or may suffer with lower back pain or a have bad posture. This can increase the risk of injury and make the body more prone to muscular tightness around the supporting muscles. Imagine a drain pipe, this drain pipe is the body (the core in particular) and inside the drain pipe is a pipe cleaner. The pipe cleaner in this analogy acts as your spine. If your core is weak, the pipe cleaner (the spine) will be less stable, moving around the drain pipe potentially causing damage. This can result in poor posture and back pain, and in worst case scenarios, the possibility of a slipped disc.

How do you know if you have a weak core?

A weak core can place more emphasis on the abdominal muscles and the spine resulting in the hips being pushed forwards (anterior pelvic tilt), lower back pain, poor posture and inability to contract the abdominals for a long period of time.

It is a common misconception that when training the abdominal muscle groups with exercises such as crunches and sit ups that this is core training. Core training includes whole body movements, isometric contractions (static contractions) and isotonic (dynamic contractions) movements holding the body in various positions.

How to get the best from core training

Rule number one: start with inner core exercises, such as v-sits and / or pelvic tilts.
Rule number two: always pull the belly button into the spine to help engage the core before any core movements.
Rule number three: push yourself, for any isometric contractions that you hold (i.e. the plank), aim to last 5-10 seconds longer every time you complete it.

How to do Basic core exercises

Plank

1. Lie on the floor in a prone position (facing down)
2. Place your elbows directly under your shoulders, elbows bent at a 90 degree angle
3. Placing your body weight onto your forearms and toes, elevate the hips from the floor ensuring that the body is in a horizontal elevated prone position
4. Hold, for as long as possible. Remembering to 'pull in the belly button to the spine'

Pelvic Tilt

1. Laying in a supine position (facing up)
2. Bend the knees so that the soles of the feet are flat on the floor
3. Arch the back, placing your hand underneath the lower part of the back
4. Push your back into the floor, aiming to squash your hand
5. Hold, for up to 5 seconds and repeat

Side Plank

1. Follow instructions for the plank
2. Whilst in the plank position, rotate the body 90 degrees onto one side so that only one forearm is in contact with the floor
3. Hold, for as long as possible. Remembering to 'pull in the belly button to the spine'

This article should have identified what the core is, what muscles make the core and why core exercise is so important. By applying the basic core exercises above, this can help posture, lower back pain and the body’s ability to move through everyday movement.

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