Getting to the Core of Core Training
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“Training your core is all about getting six pack abs” is a common misconception Sam Laceky, Professional Fitness Trainer at Cooper Fitness Center, often hears when talking with clients about core strength and training. Training your core should be about more than how your abdominals look; building a strong core also involves other parts of your body and is beneficial to your everyday activities. Core training helps you to:
- Improve your posture
- Stand for longer durations of time
- Alleviate lower back pain
- Strengthen your entire body
Laceky also emphasizes that “core training is beneficial to help with injury prevention,” so it’s important to work on your core so you can do more of what you love to do without injury.
Learn more about Strengthening the Core to Alleviate Back Pain and Improve Posture.
Core training 101
What does your core consist of? Laceky explains, “the core includes your torso, hips, abdominals, back and pelvis, so it’s important to know how you can create a routine to cover all five of these areas to have a strong and healthy core.” Laceky includes four main categories to focus on when identifying an effective core training workout:
- Movements initiated with your torso
- Movements initiated with your hips
- Rotational transverse plane exercises
- Anti-rotational movements
Selecting exercises within these main categories can provide a solid foundation to begin core training and strengthening. Once you have the types of movements down, you can experiment with different variations of repetitions and the power you’re using during each repetition. Ideal exercises for your core include:
- Medicine ball crunch
- Reverse crunches and leg raises
- Cable and cable chops
- One arm cable press variation
Core training isn’t only for the gym. Training your core can be done in the comfort of your own home without expensive equipment. Laceky shares these four exercises that anyone can do at home:
- Plank variations
- Body saws
- Hanging knee rises (if you are at a park)
- Side plank variations
Watch some of these exercises and more on this Exercise Moves video with Professional Fitness Trainer Colette Cole, MS. You can browse more of our exercise videos by visiting our Exercise Moves video library.
While performing core exercises, Laceky recommends tightening your abdomen “as if you’re bracing for an impact on your stomach or jumping into a tub of cold water.” He also says it’s important to focus on your pelvic tilt—a proper pelvic tilt is when you tilt your pelvic in the center of your body, avoiding tilting your pelvis too forward or backwards. Knowing how to correctly tilt your pelvic muscles while doing these exercises is crucial to executing them correctly.
Executing your core workout safely
Now that you know how to start training and strengthening your core, Laceky highly recommends tracking the volume of your workouts. “Always listen to your gut! The more days you incorporate core, the less exercises per workout you need since your frequency is higher. If you feel sore in your abdomen, it’s best to rest and let your body recover.”
Also keep in mind, if you’re looking to work on the physical appearance of your abs, core workouts are just the first step. Eating a well-balanced diet—consisting of lean proteins, fruits, vegetables and whole grains—is also a big factor in how your abs look.
For additional dos and don’ts of core training, read this Fitness Files article featuring Professional Fitness Trainers Mary and Shannon Edwards.
When incorporating a new form of training into your day-to-day workouts, it’s important to spend time with a certified professional fitness trainer to make sure you’re not overworking your body. A trainer will be able to evaluate your fitness and health goals while also creating a plan that is best tailored to you. Especially if you have any past injuries or health problems, a trainer can help reduce your risk of becoming injured again.
For more information about professional fitness training at Cooper Fitness Center or to schedule a session with a trainer, visit cooperfitnesscenter.com or call 972.233.4832.