Roadmap to a bulletproof core: part I

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In the 90’s, I remember my mom having a VHS tape workout video that promised to deliver 6-pack abs.  These days, people are chasing a strong core, knowing that a weak core can lead to conditions like low back pain.  However, many people still don’t know exactly what a strong core is, nor how to get one.

We should start by defining what is the “core?”  To put it simply, the core is the area of the body that connects the lower body to the upper body.  Specifically, it consists of the muscles that form the connections between the pelvis and the rib cage.  Our concept of the core should be like that of a cylinder–having a top and bottom, as well as 360-degrees around.  Rectus Abdominis–the 6-pack muscle–is just the front of the core; it would be an element of a strong core, but not a strong core in and of itself.

In order to have what we refer to as a strong core, we need our bodies to possess a few qualities: balance, strength, and control.  To keep this digestible, we’ll tackle these qualities separately, starting with balance today.

Having a balanced core requires focusing on movements, not muscles.  When we used to focus on having a 6-pack, that was creating an imbalance;  I did tons of sit-ups alongside my mom using that VHS tape, but that did not strengthen the sides or back of my core, nor prepare me for rotational movements.  

I recommend categorizing core exercises to target specific movements, and including exercises from each category to create a comprehensive core-strength program.  These movements are: flexion/extension, lateral flexion, and rotation. If you’re new to training your core in this way, start with exercises that resist movement, for example: 

1. Flexion: isometric plank

2. Extension: isometric bridge

3. Lateral flexion: isometric side plank

4. Rotation: anti rotation press

If you’re a veteran of resistive exercises, try incorporating exercises that create movement: 

1. Flexion: v-ups

2. Extension: dynamic bridge

3. Lateral flexion: dynamic side plank

4. Rotation: rotational lift

Addressing each of these categories will lead to balanced development of core muscles.  Leave your favorite core exercise in the comments below. Next week, we’ll look at developing core strength and control…