There is hardly a more confusing topic in the fitness industry today than the term 鈥渃ore鈥� and what it takes to train it.
Core N More
Educated fitness professionals, for the most part, agree that the core is comprised of groups of muscles that originate from as high up as the neck, all the way down to the gluteus maximus and pelvic floor.
Yet, if you ask the general population of those who exercise, most will tell you the core equals the abdominal muscles and that by 鈥渨orking鈥� the core, it will help tighten or firm up the stomach.
They will also mention that crunches are the best way to 鈥渨ork鈥� the abdominals.
This drives personal trainers, physiotherapists, yoga and Pilates instructors, strength coaches, and sports medicine pros crazy. Include me in that group.
In fact, some pros think that by changing the language, we might be better able to explain 鈥渃ore鈥� to the general population, but I actually like the term and here鈥檚 why:
An apple a day
Next time you think of the core (like right now while you鈥檙e reading this), picture an apple. You can picture whatever kind of apple you want; Gala, Spartan, Granny Smith. They all have one thing in common: there is a stem at the top and there is a bottom that when placed on a solid, even surface, will hold the apple upright.
If you pick up the apple and toss it in the air or roll it along the top of a table, you will notice the stem and bottom of the apple stay put, and the apple remains one solid unit.
Now visualize taking a few good bites out of the apple until what you are left with is the apple core. What does the apple core look like? There is still a stem at the top and you can still place the apple on its bottom. It will still remain upright.
Keep the doctor away
Now that you can picture the core, why is it important to train it?
Picture that apple core again. Imagine if you were eating your apple and you ended up with a weak core. Maybe there was too much apple at the top or bottom or maybe you ate too close to the centre, leaving only a small, floppy core.
If you tried to toss the apple in the air or roll it along a surface, what would happen? The top with the stem would likely separate from the bottom. The connection between the top and bottom of the apple is lost.
In real life, your head will not separate from your body if you don鈥檛 train your core properly. What could 鈥� and often does 鈥� happen is injury. With a weak core, there is a greater chance of injuring muscles along the spine, hips, shoulder blades and neck. 听
How to eat an apple
Imagine eating that apple again. Imagine how you would eat it in order to keep the core strong and solid so the stem remains connected to the base. You鈥檇 take even bites, the entire way around the core, from the top to the bottom.
If you took a bunch of bites out of the centre, as if you just did a lot of crunches, it would not do too much to accomplish the goal of a strong core and could even be detrimental.
So what exercises will train the core to be strong, engaged and activated? There are many. Depending on your fitness level, range of motion assessment, injuries, goals, and general body awareness, certain exercises will suit you better. Always check with your friendly neighbourhood health or fitness professional to see what is right for you. In any case, these three basic moves will get you started and are the core training equivalent of eating an apple a day.
Glute Bridge
Lay on your back with your hands by your sides, your knees bent and feet flat on the floor. Make sure your feet are under your knees. Raise your hips up to create a straight line from your knees to your shoulders. Hold for 10 to 60 seconds.
Heel Drops
Lay on your back with your knees bent and your feet off the ground. Your legs should create three 90 degree angles (the tops of your feet to your shins, your calves to the back of your thighs, and your thighs to your torso, which is on the ground).
Maintain the natural curvature of your spine as you slowly drop one heel towards the floor and lift it back to the starting position. Alternate legs.
Front and Side Planks
Front: Get down on your knees and elbows. Now straighten your legs one at a time so that you are supporting your body with only your toes and elbows. Keeps your hips square to the ground so that you could balance a tray across your buttocks. Hold for 10 to 60 seconds.
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Side: Turn onto your side so one elbow and one knee or foot is supporting your body weight. (Both your left knee and elbow, for example, will do this simultaneously. Then you will switch sides.)
Keep your hips raised. Your body should be in a straight line, with your hips and shoulders stacked. Hold for 10 to 20 seconds.
There are many modifications to these exercises to increase or decrease the intensity. Check with your fitness pro because form and technique are crucial to attaining the benefits of these exercises.
Darnelle Moore is the co-founder of Eastside Fitness.
