Ab training = core training? This article takes you through what core and true core training are

Every day we shout "Train the core, Strengthen the core", but very few people actually train to the core. This is because most people don't really understand the core and core training, and often combine core training with abdominal exercises such as crunches. The movements are linked together. In fact, abdominal crunches are one of the least effective movements for the core. So where is the core? Why do you need core training? What needs to be done for core training? Learn more about these issues with a fitness coach today.

Where is the core?

The core does not refer to a specific muscle, nor is it just the abdominal muscles. The core refers to all the muscles that support the trunk and keep the trunk stable. In addition to the rectus abdominis (abdominal muscle), transversus abdominis (abdominal muscle), multifidus (back muscle), internal and external obliques (abdominal muscles), quadratus lumborum (lower back muscle) around the abdomen, erector spinal (back muscles), but also includes gluteal muscles, hamstrings, hip rotator muscles, etc. The main job of the core is to stabilize the trunk during movement.

Why train the core

Many sports use or even rely heavily on the core muscles. The core muscles are the center of the body and protect our bodies at all times during exercise. They also include:

1. Stabilize the trunk and pelvis

Maintain the stability of the trunk when doing any exercise. For example, when running, the core stabilizes the trunk to prevent you from falling; when squatting, the core stabilizes the trunk to keep the spine on the normal physiological curve; when you walk on a smooth surface Your core stabilizes your torso so you can balance on the ground or during single-leg movements.

2. Power Transmission

Although the core does not directly participate in the movement in many cases, it always controls the stability of the trunk during exercise. The stability of the trunk can create a fulcrum for the activities of the limbs, making the limbs more powerful. When the limbs exert force, the force is initiated from the core and transmitted to every link of the movement. A strong core will also greatly improve the performance of various sports.

3. Prevent injuries and relieve pain

Core strength not only helps to control the center of gravity of the body, but also ensures that the limbs remain in a normal position during exercise. For example, core strength can adjust the position when jumping and landing smoothly. On the other hand, it can improve the contraction ability of muscles and reduce joint load. It will also prevent many accidental injuries and achieve the purpose of injury prevention. Not only that, it can also relieve existing lower back pain. For example, if women experience lower back pain after childbirth, regular core stability training can effectively relieve it.

We already know what the core is and the benefits of training the core, but what is the difference between abdominal training and core training?

The difference between abdominal training and core training

Functional anatomy has proven that the main purpose of the core muscles is to prevent movement. In other words, when our body moves, the function of the core muscles is to maintain the stability of the trunk and pelvis (against trunk rotation, against trunk flexion and extension, against trunk lateral flexion force). When we practice abdominal muscles, such as abdominal curls, we curl our torso, which is completely opposite to the function of the core. Although this can also train the corresponding core muscles, it is always contrary to the function of the core, so it cannot be regarded as training. core action.

So, don’t think that abdominal training = core training. Although all abdominal training will stimulate the core to a certain extent, this is far from enough. Nowadays, athletes in all sports attach great importance to core training. Not only athletes but also for ordinary people, core training is important. Being strong will improve your balance and make your posture more upright, greatly reducing the risk of injury whether in life or training, making it easy to lift heavy objects, etc. It will keep your body in its prime even as you age. .

How to train the core

Since the function of the core is stability, I recommend 5 core training movements for everyone. Practice them frequently. Over time, your body will become extremely strong. You will find that your stability and balance will improve, and your pain will be relieved. The body is taller and straighter, sports performance has been significantly improved, etc. Athletes are the best success stories.

1. Plank support

15 seconds once (complete with 15 seconds of exhalation) 4-6 sets, increase by 1 second every week until 30 seconds

• Start with 15 seconds and complete a 15-second exhale to really activate the deep core muscles (exhaling for 10 seconds is already very difficult)
• A perfect plank is like standing with a neutral pelvis. Do not overuse your abdominal muscles and tilt your pelvis posteriorly.

2. Bird Dog:

10 reps per set, hold for 5 seconds each, add 4-6 sets once a week

• Thighs and arms vertical to the ground
• Keep the spine at normal physiological curvature and the pelvis neutral
• Lift the opposite hand and foot while keeping the lumbar spine stable
• You can put a bottle of water above your waist to increase the difficulty

3. Single-leg glute bridge

10 reps per set, hold for 5 seconds each, add 4-6 sets once a week

• Keep your calf vertical to the ground and lift the other leg
• Tighten your core and lift your hips until your knees, hips and shoulders are in a straight line
• When finished, switch to the other side

4. Plank support rotation

10 reps per set, hold for 5 seconds each, add 4-6 sets once a week

• Tighten the core, tighten the buttocks, and clamp the body into a flat shape
• Raise one arm and turn the body casually
• Alternate with both hands

5. Yoga ball side support leg raise

10 reps per set, hold for 5 seconds each, add 4-6 sets once a week

• Keep your upper arms as vertical as possible to the ground and clamp your hips to form a flat body.
• Keeping the body stable, lift the lower leg until the body is vertical
• When finished, switch to the other side
• If it is more difficult, it is recommended to start from the ground first.

The difficulty of the above movements increases gradually. The number of groups and times can be adjusted according to your own physical condition. Pay attention to the quality of the movements. It may seem simple, but if you do it, you will find that you are simply weak!