Core Exercise Dos and Don’ts

Want strong, toned abs or wondering how you might be able to reduce back instability and pain and increase mobility and functional movement? The answer is in your core and how you strengthen it. 

Let’s first review exactly which muscles comprise “the core” of your body. While we often think abs when we hear the word core, it goes far beyond just your stomach muscles. The core extends from your shoulders to your hips and includes abdominal muscles, lower back muscles and the diaphragm.  

“The core is the pillar of our body,” says Mary Edwards, MS, Fitness Director and Professional Fitness Trainer at Cooper Fitness Center. “You can equate it to a pillar in a building. Any structural instability in that pillar compromises the structural integrity of the building. The same is true in our body. Any core instability or weakness can pose risk of injury.”

In addition to reducing risk of injury during physical activity or while performing activities of daily living, exercising your core also improves balance, helping your body to withstand the impact of gravity and keep your body upright. A strong core also improves athletic performance and power.

Edwards and her husband, Shannon Edwards, also a Professional Fitness Trainer at Cooper Fitness Center, share tips to help develop a strong core. 

Dos and Don’ts of Core Training

Do incorporate core work into every exercise routine. Core work can be done at the beginning of the workout, something trainers refer to as “prehab.” Prehab is an effort to “turn on” core muscles before we begin to work out. This includes upright core-based movements to activate core such as:

• Cable Rotation
• Cable Anti-rotation Press
• Kettlebell Carry
• Cable Chop or Lift in Split Stance
• Half Kneeling Position

Core training can be incorporated into circuit training—lower body movement, upper body movement and core exercise. 

Do make nutrition a priority. Focus on foods that are most naturally nutritious, such as lean meats, fruits and vegetables. Choose brown versus white grains. Understand portions and know what kind of serving size you should have in regard to protein sources and carbohydrates. As a general rule of thumb, one portion of protein should equal the size of the palm of your hand. A portion of carbs should equal half a cup or less. Protein intake certainly helps with muscle building, repair and recovery. However, by eating a balanced diet including a sampling of all the food groups, you are able to get the recommended intake of the various essential nutrients.  

To create a complete wellness plan to complement core training, consider connecting with a Cooper Clinic registered dietitian nutritionist to help you refine your nutrition to support your fitness goals.

Do modify a plank by using your knees instead of feet. When doing a situp, keep your arms tucked in close rather than extended over your head to reduce the force of gravity. You can adjust the load of an exercise by using just body weight instead of adding weights. You may also reduce the number of reps or duration of the exercise depending on your fitness level.