Building a strong core

There are thousands of different “Core” exercises and workouts out there, it can be hard to understand what’s actually beneficial. 

Let us help you. 

Firstly, let’s gain a better understanding of what the “Core” is.

To keep it simple, the core is made up of 4 muscles that are located between the ribcage and pelvis. 

From superficial to deep these muscles are; 

1. Rectus Abdominis 

2. External Obliques 

3. Internal Obliques 

4. Transverse Abdominis 

Now that we know the muscles that make up the core musculature. 

Let's have a look at what the core actually does.

The core’s primary function is stabilising the trunk and resisting movement. These movements include;

1. Extension 

2. Flexion 

3. Lateral Flexion 

4. Rotation 

This stabilisation of the trunk allows and provides the body with a stable base to then produce movement. 

To help understand why trunk stabilisation is important I remind myself that proximal stiffness leads to distal athleticism. This means that if the trunk is stable then we have a strong base for our limbs (arms and legs) to produce athletic and powerful movements. 

The secondary function of the core is to produce movement. These movements include; 

1. Flexion 

2. Lateral Flexion 

3. Rotation 

However, if we can not correctly stabilise our core then we will not be able to take full advantage of these movements.

The following 3 exercises are my go-to core exercises to help stabilise the trunk. 

#1- Plank

The plank is a fantastic anti-extension exercise. This means that we will resist moving into extension, this, in turn, means we are resisting moving into flexion. 

A couple of key points; 

• Drive elbows into the ground (Round Upper Back)

• Pull ribs down 

• Tuck tailbone under (Pull belt buckle to belly button) 

• Squeeze Glutes 

#2- Side Plank 

The side plank is a fantastic anti-flexion exercise and resists that sideways movement. 

A couple of key points; 

• Elbow under shoulder 

• A straight line from bottom armpit through to ankle 

• Ribs down and tailbone under 

• Squeeze Glutes 

#3- Half Kneeling Pallof Hold 

The Pallof group of exercises are fantastic anti-rotation exercises. I personally like setting up in a half kneeling position, as it takes the lower body out of the movement. Allowing us to express true anti-rotation. 

A couple of key points; 

• The knee furthest away from the anchor is up 

• Ribs down and tailbone under 

• Elbows locked out 

• Hands in line with the middle of the chest 

I like 3 sets of 5 deep breaths for all 3 of these exercises. 

Once this starts becoming easy, we can add a pause at the end of the inhale. 

Final Word

And there you go! A quick core overview. 

If you want to work on your core stabilisation then add one of these exercises to the end of your sessions. 

I would start with your anti-extension exercises. Become strong here before progressing to anti-lateral flexion before finishing off with anti-rotation.