Introduction to a Killer Core Workout
The first thing you need to do is find a comfy spot on the floor, and if you're feeling extra fancy, throw down a yoga mat. You can also do this workout outside in the park - just make sure there's no one around who will judge you for your public display of ab work.
Now that you have your spot, let's look at what we mean by the core muscles. You're probably thinking abs, right? Maybe envisioning tight obliques? Well, there's so much, more to it than that. The core consists of all the muscles around your torso, including back and pelvis. This opens up so many more options for strength building than just the dreaded crunches and planks.
When we talk about using your own body weight, that means just what it sounds like. No gym equipment required! You can do a great deal to improve your strength and muscle tone without ever picking up a weight.
So whether you're new to working out or you're a seasoned vet, this workout is for you.
WHAT DO WE MEAN BY CORE?
Let's first look at what this means. There are 29 muscles in this area. There's a lot more than the eye-catching 6 that travel in a pack. This muscle group is, essentially, the center of the world. Your core supports and protects your spine and internal organs, as well as gives your body strength and support.
In the interest of simplicity, we'll break down this amazing muscle group into 7 sets.
HIP FLEXORS : This includes the psoas muscles, rectus femoris, pectineus, and sartorius. Your hip flexors act to lift the knee and bring it towards your torso, which is flexion, hence the name flexors. They are the group of muscles located in front of the pelvis and upper thigh.
ERECTOR SPINAE : This is the major muscle group that makes up the backside of your core. It runs from your neck all the way down to your lower back. Anytime your bend or twist, you are using your erector spinae.
EXTERNAL OBLIQUES : The front and sides of the abdomen are where we find the external obliques. They allow bending and twisting movement in the torso and are crucial to spinal stability.
INTERNAL OBLIQUES : These allow flexion, stability, and rotation in the spine and trunk on the same side of the body. The internal obliques are below the rectus abdominis and are under the external oblique.
QUADRATUS LUMBORUM : This muscle group supports, extends and rotates the spine and is the deepest posterior muscle in the core.
TRANSVERSE ABDOMINUS : Wrapping around the spine for protection, this is the deepest set of muscles in the entire core set.
RECTUS ABDOMINUS : The most recognizable of this group, these are what we tend to think of when we hear the term "abs". The rectus abdominus is what forms the legendary six-pack. This group is used when bending forward. It is the outer band of muscles that connects the rib cage to the pelvis.
There are many other muscles comprising the core, but we're going to keep it simple and focus on the major groups.
WHY ARE CORE EXERCISES IMPORTANT?
BENEFITS
Here are the primary benefits of core strength training:
A strong core helps to protect the spine and lower back from injury.
Core exercises improve balance and stability.
Core muscles help keep the trunk of the body upright, which makes everyday tasks easier and can help prevent falls.
Stronger abdominal muscles also lead to better posture.
Helps you create proper distribution of weight, and aids in the absorption of force and the transfer of forces.
Improves athletic performance. Not only does core training make you stronger, more explosive, and more powerful, but it also improves your balance, coordination, agility and speed. After all, your core transfers power and energy to and from your legs and arms.
So now that we know what the primary benefits are, let's look at how we can strengthen this impressive muscle group.
Bodyweight Core Workout
This is a great workout for beginners, or those who want to focus on their form.
Start with two sets of each exercise and increase as you get stronger.
Perform each movement slowly and with control. Remember to breath!
FRONT PLANK : For beginners, the forearm plank is one of the most recognizable and easiest to start with. It's great because it uses every muscle group and can be adjusted for difficulty.
How To :
Place your forearms on the floor with your elbows aligned below your shoulders and your arms parallel to your body at about shoulder width.
Feet should be hip width apart.
Keep a neutral spine. As you hold, keep your hips up, don’t let them start to fall to the floor.
Maintain a tight core and keep your legs and glutes squeezed tight at all times.
Focus on keeping everything tight for the allotted time.
Work: Start with 20-30 second holds. Once you can maintain the position with good form for up to 2 minutes, move on to a progression exercise.
How To Do Plank Progressions:
Plank Walkouts: Start in a push-up position with your feet hip-width apart. Keeping your core engaged, walk your hands out until you’re in a full plank position. Reverse the movement and walk your hands back to the starting position. That’s one rep.
SIDE PLANK : This is without a doubt the most effective oblique exercise for beginners. It's fantastic and works your whole side body.
How To :
Begin on your side with your feet together and one hand (or forearm) directly beneath your shoulder.
Contract your core as your raise your hips off the floor.
Keep your body in a straight line from your head to your feet by maintaining the posture.
Don’t let your hips drop to the floor.
Main muscles worked: Glutes, internal obliques, transverse abdominis, external obliques, multifidus, quadratus lumborum, hip abductors …and even your legs and shoulders.
Work: Start with 20-30 seconds. The aim should be to hold for 60 seconds with good form eventually.
GLUTE BRIDGE : The glute bridge is another complex, all-encompassing core exercise that is great strength training and toning.
How to :
Lie face-up on the floor with your knees bent and feet flat to the floor. The back of your heels should be aligned with the front of your knee.
Keep your arms at your side with your palms down.
Lift your hips off the floor until your knees, hips and shoulders form a straight line.
Hold the bridged position for 3 seconds, then ease back down and repeat.
Main muscles used : Hips, Quads, Glutes, Hamstrings, Erector Spinae, Multifidus, Quadratus Lumborum
Aim for 10 - 15 reps.
This is a great starting point for people new to working out, or those coming back from injury/time off. If you want to make this more challenging, try single leg glute bridges.
For in depthinstructionson single-leg glute bridges, go here: https://www.muscleandstrength.com/exercises/single-leg-glute-bridge.
ALTERNATING BIRD DOG : This is a fantastic and simple technique to enhance spinal stability. It also aids in the treatment of low back discomfort, improves posture, enhances range of motion, and increases balance.
How To :
Kneel on the floor, on all fours. With your hands on the floor directly beneath your shoulders and your knees under your hips.
Extend your right arm in front of you and your left leg straight back so they are parallel with the floor. Hold the position for 3 - 5 seconds.
Return back to the starting position and then extend your left arm in front of you and your right leg straight back. Hold the position for a couple seconds.
Return back to starting position and repeat on the other side. Continue alternating sides for a set number of reps.
This is especially effective for reciprocal muscle activation because it prevents rotation. It's a wonderful exercise for the Erector Spinae, Multifidus, Quadratus Lumborum, Glutes, and Hips because it helps to keep you from turning. Work your upper back and shoulders as well.
Work: 20 reps (10 to each side).
SIDE LYING HIP ABDUCTION : We're including this one because your hips are so important to core strength and spine stability. Furthermore, a lot of people who have weak cores also have weak hips. The core and the hips are inextricably linked, which is why the hips are regarded as part of your entire core.
How To :
Place a towel beneath your thigh to protect it from the floor. With your under knee bent at 90 degrees behind you, lie on your side and have your top leg outstretched straight ahead of you.
Your arm should be flat on the ground and parallel to your shoulder.
Raise your leg up by using the muscles on the sides of your hip and glute. Keep your leg straight throughout this movement.
Bring it back down. And repeat
When you perform this movement, focus on pushing your hip somewhat ahead to target your outer hips and glutes more than your hip flexors.
Main muscles used: Hip Abductors, Glutes
Work: 10 reps each side for 3 sets.
LYING KNEE RAISE : This is an important core movement to master in the beginning section. It's conceivable that it may be advanced later on.
How To Do Lying Knee Raises:
Face up with your legs together and your arms at your side, palms down (place your hands under your butt to make it easier).
Bring your legs in as far as they'll go (about 90 degrees) before bringing them back to a fully extended position. During the set, keep your feet together and don't allow your feet to touch the floor.
Repeat for allotted time or reps.
Main muscles used: Hip flexors, rectus abdominis, transverse abdominis.
Work: Do 10-12 reps or 30-60 seconds. Move slowly during this exercise. Focus on contraction and keeping core tight at all times.
These 6 maneuvers are a good starting point that can be built on. While there are lots more movements available to really work those abs, these are a great way to start seeing results. Remember, focus on quality over quantity and you'll see the results in no time! Stay tuned for more blog posts on ways to improve your workout routine. Thanks for reading!