An introduction to Core training
The first thing to note with core training is that your abdominals (the typical mirror muscles) only make up a small part of the multitude of muscles that comprise your core. Your core or trunk is made up of several muscle groups, these muscles groups need to be balanced to maintain good posture and avoid injury. For example if an individual overtrains his or her abs and entertains his or her lower back then over time the trunk will be pulled forward, shifting the centre of gravity leading to lower back pain which will hinder many activities.
The first muscle to focus on is possibly the most important, the Transverse Abdminus. The TA is a thin sheet of muscle that wraps around the midsection and hold the organs tight. BY strengthening this muscle the entire midsection will be pulled in slightly like a girdle.
Train it by lying flat on your back with your legs bent so that your spine is in a neutral position. Pull your stomach in as far as you can as if you were trying to touch your spine with your belly button. Now holding that position, take five really slow deep breathes without letting your stomach position change. Relax and repeat.
Your lower back is made up of several muscles including the Erector Spinae and the multifidus. These muscles extend the back as well as protecting and stabilising the spine. Train this muscle group with deadlifts, supermans and back extensions.
On the sides of the trunk the external and internal obliques bend and twist the body left and right. Train these muscles with suitcase deadlifts, side planks and any of the usual stomach exercises altered so that the hips and ribs are not in line.
The abdominals, the classic sixpack pulls the trunk forward. Typically when lying down the higher abs has a greater focus lifting the upper body and the lower abs has a greater focus in lifting your legs. Train the abs with jackknifes, leg raises and the classic sit up.
Of course the best core exercises are always the ones that utilise a combination of these muscles groups at once. Compound exercises force the core to stabilise the body under unnatural conditions, the best examples include weighted squats, deadlifts, push-ups and clean and pressing.
I will upload some core workouts onto my Facebook page in timeout the main point I must stress for everyone when working your core is to mix it up and vary the targeted muscle groups.
