Chapter 1: Understanding Core Training

Many individuals fail to optimize their core workouts, often neglecting essential lateral movements that engage the obliques and provide dynamic stabilization to the spine. While exercises like Russian twists and kettlebell side bends have their place, I want to share three movements that can significantly enhance your core training beyond these conventional choices.

Before we delve into the exercises, it's crucial to understand why our core routines often miss the mark. The core's primary function is to stabilize the spine and pelvis, resisting unnecessary rotational forces. It plays a vital role in transferring weight safely throughout the body. Every step you take engages your core to maintain balance and posture, especially during activities like long runs or hikes.

An anatomy textbook reveals that the core comprises a 3D network of muscles, including the glutes, erector spinae, and obliques. To effectively activate these muscles, we should incorporate stability or 'anti-rotation' elements into our exercises. Surprisingly, effective core training often involves maintaining a neutral trunk while the limbs do the heavy lifting.

So, what’s the flaw in typical core routines? Common exercises such as planks and sit-ups primarily engage the core in just one plane of movement. This limited approach is neither functional nor efficient, potentially leading to weaknesses in core strength and complications throughout the kinetic chain. Since life doesn't occur in one dimension, why should our training?

Now that we've established how the core functions, let’s explore some exercises designed to engage this area as intended.

Section 1.1: Effective Core Exercises

1. Side-Plank with Leg Raises

Applications: 2 x 12–15 reps per side

Cues: Position your body in a straight line, supported by your knee and forearm. Keep your neck relaxed and neutral. Raise and lower the top leg, ensuring it remains slightly rotated inward (the heel aligned with the toes). Lift the leg slowly to maintain control, and avoid dropping the bottom hip. If this movement proves challenging, consider starting with a knee-plank modification.

2. Pallof Press

Application: 2 x 10–15 reps

Cues: There are various Pallof press variations, but this fundamental version is effective. Use a resistance band anchored securely or a cable machine. Position yourself at mid-trunk height and step away from the anchor until you feel moderate resistance. On an exhale, press the handle away, hold for 2 seconds, then return on an inhale. Keep the band at your midline despite its pull and maintain level hips.

For those seeking progression, consider increasing resistance, performing walk-outs, or adding variations like single-leg presses or lunges. The possibilities are endless, but always ensure your core is engaged and you’re breathing throughout.

3. Side Plank Dips

Application: 2 x 12–15 reps per side

Cues: Before starting, confirm your spinal alignment. Once elevated, squeeze your glutes and focus on deep, steady breaths. Visualize your core as a 3D cylinder and contract the muscles inward. Lower your hips slightly and hold for 1–2 seconds before returning to the starting position. Complete 12–15 reps before switching sides.

This variation of the standard side plank engages often-overlooked muscles such as the quadratus lumborum, external obliques, gluteus medius, and lats, enhancing your ability to lift weights safely.

Chapter 2: Enhancing Core Training

In this video, "Top 3 Core Exercise Mistakes To Avoid AT ALL COSTS!", you’ll discover common errors in core training that can hinder your progress and how to correct them for better results.

The second video, "10 Weight Lifting Mistakes To Avoid At All Costs! ('cos we're all doing them)," highlights frequent weightlifting errors, offering tips to enhance your overall strength training effectiveness.

In Summary,

Are you ready to make core training more enjoyable while effectively targeting underutilized muscles? This innovative core program encourages you to step away from one-dimensional training approaches, enabling you to gain better control over your spine and its movements. Here’s to developing a robust core and leading a more active, fulfilling life! Why not get started today?

-David Liira, Kinesiologist