Which core exercises are the best?
Ask most people about what exercises to do for the stomach and the general response is sit ups.
Unfortunately, this not the answer for well functioning and healthy core.
Our core comprises up to 35 different muscle groups and sit ups are not the most important, or even the best form of exercise, always depending on clients individual requirements.
Our core muscles are the foundation for all of our movements and is responsible for good circulation, digestion, health organs and spinal stability.
Weak muscles in this area can lead to Visarapatosis (when the deep abdominal wall is too weak to support the organs, especially in women), varicose veins, piles, hernia’s, back pain and other postural alignment complains.
So it is so important to exercise all the main muscles of the core and not just the rectus abdominals from sit ups.
Muscles of the Core
The three main components of our core are:
-Transverse Abdominis – the deepest layer and runs horizontally like a weights belt and is one of the main keys to spinal stability and postural alignment
-Obliques (internal and external) – run diagonally across your trunk and are responsible for twisting and side bending movements
-Rectus Abdominis – the top layer of the abdominal wall, commonly referred to as the six pack.
The best 6 tips
1. Always complete core exercises at the end of a workout. They are used as stabilizing muscles during most movement patterns and if fatigued can cause injury.
2. Focus on good control of Transverse Abdominal and Lower Abdominal muscles. These require more co-ordination and fatigue faster. Some examples are Horsestance, Bird dog, Planks and drawing in the belly.
3. Ensure that your posture is suitable for Upper Rectus Abdominis exercises like sit-ups. Some postural conditions like Lower Cross Syndrome, Forward Head Position, Kyphosis and Lordosis can worsen with this type of exercise.
4. Don’t forget to use twisting and side flexion movements to work the obliques like Russian twists, windmills and side planks.
5. When working your Upper Rectus Abdominis Muscles, use high intensity and high speed movements as they are predominantly fast twitch muscles fibres. They respond better to shorter repetitions e.g. 3 sets x 12 (with load, speed and intensity) not 100 sit-ups per day!!
6. The Pelvic Floor and the Diaphragm are also part of the core muscles and should not be neglected for a strong healthy core.
These tips are general and nature and for information purposes only. If you are interested in more personalised or specific about your core health and strength, and are in the local area of Wishart, Mansfield, Mt Gravatt, Mackenzie, Carindale, and Eight Mile Plains in Brisbane Southside, come in a FREE personalised assessment, click here
Free Health and Fitness Consultation
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 12 years. Together with the Core Health Coaching Team, he takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
Ready to feel and look your best? Come in for a FREE chat and see how we can transform your life. Call 0406 451 907 or book a session here.
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