Part 2 of 5 - Movement Categories Series
By: Jason Bungo, CSCS
The core is synonymous with fitness, it means flat stomachs, wash board abs and six packs. It is important and protects you from the all too common back pain. But what does the core do? What are the core muscles? How do we train our core muscles?
The core is most of the muscles in the abdomen, if its below the chest and mid-back area, but above the hips, even some of the hip muscles, it is part of the core. Some of these muscles include the rectus abdominus ("6-pack"), the obliques (each side of abs), but there is also the transverse abdominus, internal obliques. We can even consider the lumber muscles, quadratus lumborum and even most of the hip muscles part of the core with how they work in conjunction with what is stereotypically considered the core.
For our purposes and in trying to simplify and categorize the movements of the core for my clients, the core is responsible for "4" actions. 1) Flexion: think traditional crunches, our "ab" muscles. 2) Extension: back extension, low back muscles. 3) Rotation: twisting the shoulders about the hips. 4) Lateral Flexion: like a side bend. Now the core performs these movements in "2" different ways, to create force (dynamically) and to resist that same force (isometrically) often referred to as the anti movements (anti-flexion). In this article we will review each of the "4" movements the core performs and examples of how to train them both dynamically and isometrically. Some of our anti or isometric variations of the core movements will eventually have dynamic movements involved to increase the challenge on the core muscles being trained by increasing the balance involved.
Flexion:
Flexion is what is most traditionally thought of when we think of the core, movements like sit-ups, leg raises and dead bugs are some of my favorite dynamic flexion variations. The movements train our rectus abdominal muscles, helping to build our "6-pack". But like with many movement variations there is almost unlimited variations available.
Dynamic-Flexion: Sit-Up
Anti-Flexion: Bridge with Alternating Leg Extension
During bridges we need to make sure we maintain our body alignment, particularly in the hips, making sure we do not over extend the back and keep the hips pulled up towards you.
Extension:
Picking something up off the ground, well this uses the core muscles involved in extension. This will train the muscles of the lower back, our lumbar muscles. These muscles do get a fair amount of training from some of our fundamental movements like deadlifts and squats, but we will still offer extra isolation work on them, particularly if we are having back pain. Think of movements like back extensions on the 45 degree hyperextension machine or glute-ham developer, another great variation is the machine based back extension.
Dynamic-Extension: Glute Ham Developer Back Extension
Anti-Extension: Elbow Plank with Alternating Leg Raise
During planks it is especially important to make sure we maintain our proper body position, particularly in the pelvis and shoulders, avoid sagging down and suck the belly in. Planks and the isometric holds are generally most of my clients least favorite core variations. If you use medication for blood pressure, you will want to be careful with these isometric holding movements and make sure you feel comfortable.
Rotation:
Twisting is one of the most common ways we get back injuries and it is also one of the most overlooked movements in the core. These are the muscles responsible for twisting the shoulders about the hips. Think of movements like a baseball, golf or tennis swing. This will work most of the core muscles, but place extra focus on the obliques.
Dynamic-Rotation: Horizontal Cable Core Rotation
Anti-Rotation: Pallof Press
Lateral Flexion:
This movement is like a side bend, it is another movement that is often neglected in traditional core training programs, but very important for overall health and strength of the core. Anytime you body is moving to the side while facing forward we are using the muscles trained in these movements. These movements are also known for the protective effect on the lower back.
Dynamic-Lateral Flexion: Side Bend on 45 Degree Hyperextension
Anti-Lateral Flexion: Elbow Side Plank
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