Modern Training for the Core

If you look at an average exercise program, it will undoubtedly have some focus on “core” training. Unfortunately, many of the most popular exercises for core work are not very effecting, and can actually be dangerous if performed consistently. To better understand core training, we must first define what the “core” actually is, determine its function, and then establish principles by which to train that function. Once we have an understanding of these three items, we can safely and effectively establish a training protocol to train the core for strength and stability.

“The Core” Defined

The term “core” has been used for a long time now, but is not generally used accurately. The most common use of “core” is as a synonym for “abs” a.k.a. the 6-pack. While this certainly is part of the core, it is only one muscle group of many that could be classified as such. To determine which muscles should be included in our discussion, let’s first establish a working definition. I would say that the core is defined as any muscle that is required for postural control during movement. Now there are a few other functions that “core” muscles have in our body, but this will be the most appropriate definition for establishing training principles. 

The Importance of Posture

The reason I use postural control as my baseline is due to the importance that this has in movement. Think about trying to stand up if you had no muscles to support your spine, keep your head lifted, and pull your chest up. Your body would collapse on the floor. Even smaller movements such as raising an arm or taking a step require small adjustments in posture and muscular tension to establish stability. So without your core, closed chain movement would be impossible. The muscles that are most important in this control do include the “abs” but this is one of many. There are also muscles in your back, your sides, underneath the abs, in the rib cage, in and around your pelvis, and in your hips that all play an important role in keeping you stable and your spine safe while moving.

Training Principles

If we know that postural control is our main concern for core training, what types of activities would allow us to train this area effectively? Let’s first look at what will NOT train the core effectively: sit-ups/crunches. These exercises are two of the most fundamental movements in exercise today, and yet, they have very little use outside of ensuring eligibility for the army. If you think about our new definition of core function, it is not hard to see why these are ineffective: they do not challenge postural stability. Lying on the floor—tightening the abs—trains one muscle to do one movement. Postural control requires all of the core muscle to work together to resist external forces from throwing off your alignment. Add to this that sit-ups and crunches can actually lead to disk herniation (as discussed in Ultimate Back Fitness & Performance) over time and these movements are just not looking so attractive.

If we return to our definition of “the core” we can begin to select which movements to keep and which to let go. Let’s look at a few of my favorites and then talk about why I like them so much.

In each of the exercises above, you saw an exercise that challenged the integrity of my posture. Whether I was holding a position, moving my limbs, or turning my hips or shoulders, my core was challenged because I was RESISTING movement. And this is really what core training is all about. You must challenge your core musculature to resist movement which will allow you to maintain postural control.

These are by no means all-encompassing, but I hope they give you a good starting point for establishing your own core training routine. Exercises will come and go, but principles are enduring. So next time you see a new “core” exercise, just ask yourself, will that challenge my posture? If so, you might be looking at a quality movement to add to your routine. If you are unsure about where to start, the exercises from the video would be perfect. I intentionally used a variety of movements that will all challenge your core in slightly different ways, so each of them will be beneficial in their own way. Play around with them and see what works for you. One last note: core training can only do so much to help show off those sexy abs. Without proper nutrition and sleep, your core training can only help to increase core strength, but not reduce abdominal fat. So if your main goal in core training is the aesthetics, you will want to spend your time eating and sleeping better.

That’s all we have for core training this time around, so get out there and start training your core the way it was meant to be worked!