Training for Core Strength

The importance of Core muscle strength can not be overrated. Some people may refer to core muscles as abs. Your abs are the muscles at the front of your abdomen. If you are lucky enough to achieve good definition they can be known as a six pack. Your Core muscles include these muscles and the layers of muscles behind them that wrap all the way around your middle. Your Core muscles connect your lower body to your upper body and are the conduit by which you transfer your strength to where you need it. They are important for balance and posture as well.

Improvements in core strength can help you in many ways including
  • Better posture while exercising and while sitting
  • Reduced chance of injury
  • Better transfer of strength from lower to upper body
  • Better balance

More than Sit-Ups

Most of us have done sit-ups before or at least crunches, but to build core strength you need a variety of exercises to engage the whole muscle group. Although crunches and sit-ups are effective at training your upper abs, you need to include exercises that engage your lateral obliques (long muscles running down the side from the bottom of your rib cage to your hip) and lower back as well. As with most muscle training, variation is important. Your muscles will get used to certain exercises and need to be "shocked" with new ones every 6 - 8 weeks. There are also weight exercises that are excellent for building core strength. In more recent times, tools like stretch bands and exercise balls have become common-place in core strength training.

Core Plan

A core training plan should involve 2 - 4 days a week of training. If you are starting out, then your early sessions may be quite short - 5 to 10 mins of various exercises. As your core strength develops you can extend these session out to 20 mins. Try to avoid training your core muscles directly every day or before other weight training exercises. Your core muscles are stabilizers and are used during most weight lifting exercises, so try to schedule your core training for non GYM days or at the end of your regular weight sessions.

The plan below is assuming a moderate level of fitness. You can adjust the number of exercises and the time periods and number of repetitions to suit your own goals and current fitness levels. You will notice gradual strength increases which will lead to the exercises becoming easier to complete. At this point you should look to increase the expected number of repetitions or add an additional exercise. A total re-work of the plan, including order and types of exercises, should be done every 6 - 8 weeks.

Workouts and Equipment

The great thing about Core strength training is that you can do it virtually anywhere and with little or even no equipment. A bit of space on the floor is all you need. Some of the exercises in the plan above include exercise balls, dumbbells and weight machines. But these individual exercises can be replaced with more conventional ones so that the workouts can be done just about anywhere. Sometimes a Yoga mat can make things a little more comfortable.

Results

After 8 weeks using the exercises below, with regular adjustments to keep in step with your strength increases, you will notice major improvements in abdominal and lower back strength. You will find maintaining proper posture while running and cycling will become easier. It is important to maintain flexibility, particularly in the lower back, so you may want to consider a more structured stretching program as well. You will notice speed and power gains in most sports due to core strength increases, but core strength training by itself is a great medium intensity workout which can be done almost anywhere. Try and do the workout below every other day with one two day break per week. You can work it into your regular gym sessions or do it on your 'off' days, perhaps after a cardio session.

Core Training Workout

Exercise Sets and Reps
Crunches 50
Reverse crunches 20
Ankle taps 35
Plank 60 Seconds
Crunches 30 with 2 second hold in crunch position for each
Reverse crunches 10 with 2 second hold in crunch position for each
Side dips 30 each side
Legs and arms reach up 15
Full sit ups 15
Leg raises 15
Cycles 40
Reverse crunches 20
Crunches Failure
Hyper Extensions 3 sets of 10

Exercise Descriptions

Core/Abs exercise descriptions
Plank On the floor with your elbows supporting your upper body and up on your toes hold the position Ankle taps In the normal crunch position bend from side to side reaching to tap your ankle on each side, make sure you're bending in the middle and not reaching with your arm
Side dips Supported on your side with one elbow and on the side of your feet dip at your hip toward the ground then up as high as you can, repeat.
Leg cycles Lying on your back on the floor lift your legs and make slow cycling motions.
Leg raises Lying on your back on the floor lift your legs together up and down slowly. Place your hands under your lower back if needed.
Supermans Lying on your stomach on the floor raise both your hands and your feet so you are balanced on you abdominals. Hold this position steady for as long as you can.
Reverse crunches Lying on your back on the floor cross your legs and have them bent at the knees in a right angle. Move them up towards your chest while keeping the right angle. Make sure you are using your lower abs to control the movement.
Hyper Extensions on SWB With your pelvis resting on a large exercise ball and your feet wedged up against the bottom of a wall. Lower you upper body down over the front of the ball and then back up as far as you can. Touch each shoulder with the opposite hand and point your elbows out infront of you to increase the difficulty.


By Mike Holland


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