Top 10 Core Exercises
There are endless ways you can train your core
You can isolate it by doing exercises like crunches or leg raises
You can also train your core by doing compound lifts like squats and deadlifts
This post will cover what your core is made of, how to use it, and my favorite exercises that train the core
What is "the core"
Your core is made up of 5 main muscles
Rectus abdominis (6 pack)
Transverse abdominis
Internal obliques
External obliques
Erector spinae
Another big neglected muscle group many people ignore that I will always argue is apart of the core are your glutes
What does the core do?
All movements of the core are relative to your spine:
Stabilizes your spine to prevent excessive movement
Lateral flexion
Flexion
Rotation
Extension
And it resists all of those movements at times too!
Anti-lateral flexion
Anti-flexion
Anti-rotation
Anti-extension
Different ways to train your core:
Compound lifts- Exercises like squats and deadlifts use several muscle groups and one of the most important is your core. Your core will keep your spine locked in a neutral position to prevent any injuries such as a bulging disc or "throwing your back out"
Isometrics- Exercises like planks and side planks are a great way to enhance stability. This means you can hold yourself in one position without moving. Gravity is going to want to extend your spine and once again your core will need to activate to prevent that from happening and getting a lower back injury. Core stability carries over into many other exercises
"Anti" core training- This type of training refers to avoiding something like a band, cable or weight pulling you. A perfect example of an anti-rotation core exercise is a pallof press. The band tries to pull you to the side and you resist the movement by engaging your core.
Isolation- Exercises like crunches, leg raises, side bends, and supermans are all examples of core isolation exercises. The main goal here is to build dynamic strength in your core. These types of exercises are mainly for looks and aesthetics. They do not transfer with many other lifts like stability and isometric training does.
My top 10 favorite core exercises
1. Deadlift (anti- flexion)
2. Squat (anti-flexion)
3. Side plank (isometric)
4. Plank (isometric)
5. Pallof press (anti-rotation)
6. Bird dog (stability)
7. Deadbug (stability)
8. Farmer carry (anti-lateral flexion)
9. Ab roll outs (anti- extension)
10. Torso rotations (spine rotation)
It is important to know which category these exercises fall into because a good well-rounded workout program will include all different methods.
Why is it important to train your core?
The answer is simple. Strengthening your core is one of the best ways to fix low back pain!
This will also assure your core is strong, stable, and able to protect you from getting injured in the gym and whatever tasks life throws your way
To see videos of all these exercises follow us on Facebook to see different core exercises to help heal your low back pain
Facebook group: https://www.facebook.com/groups/609319330781657/?ref=share
Keep up the hard work 💪
Until next time,
Garrett from Platinum Training