6 Ways To Train The Core
Build a stronger, more functional core with these six essential training methods—covering anti-extension, anti-rotation, rotational strength, and deep abdominal stability. Move beyond basic crunches and learn how to train your core for performance, injury prevention, and improved gym results.
6 Ways to Train The Core - coach Ryan
Strong core muscles are beneficial for activities of daily living and all gym lifts. At this point you’ve probably all seen crunches or sit-ups, and planks. Here are 6 other ways to train the core.
1️⃣ Anti Extension
This stops us overarching our lower backs. Exercises such as ab wheel rollouts, dead bugs and hollow body holds do this.
2️⃣ Anti Lateral Flexion
This stops us leaning too far over to one side. Exercises like farmers Carry and DB/KB side holds help with this core stability.
3️⃣ Anti Rotation
This stops unwanted excessive rotation. A great exercise for this is the pallof press. It will actually help those in golf, baseball and rotational activities.
4️⃣ Rotation
We want some rotational capacity as well as anti rotation. A cable wood chop can help with this as well as the dumbbell variation.
5️⃣ Flexion
Exercises such as leg raises on the floor with a flat back can assist hip flexion strength.
6️⃣ Abdominal Hollowing/Vacuum
This trains the deep core muscle the transversus abdominis which is often neglected. It supports the internal organs and even breathing.
As per any other exercise, have a chat with your coach before undertaking, and if you have any injuries - get professional advice first.
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