Following my inquisitive post earlier about core I want to give some advice on training your "core" and some little considerations to take into account.
The main purpose of the core is to flex, extend, stabilise and rotate. Too often most of the population are in a seated position meaning their "abs" are flexed. This means that going into to the gym and doing crunches (flexion movement) will over emphasis this and create an imbalance.
What brought this to my attention was a friend of mine commenting on my core and how my abs were "thick". I personally don't do any direct ab work at all. My core will get loaded through heavy squats, dead lifts and any overhead movement.
Genetics determine (in the most part) your abdominal structure.
My advice to most out there is to load the core through rotational movements by twisting with loaded weight (obliques). You can lunge and twist, perform wood choppers and anything involving weighted rotation.
Stabilising, starting with planks and extended or weighted planks, overhead weighted lunges or any other heavy movement requiring the back to remain straight. This will engage your TVA (belt like muscle around the spine) and protect your back. A quick tip here is to squeeze your glutes also as this is another stabiliser.
Any extension work like lower back raises, this will ensure balance and protect your back even more.
Then crunches can get introduced. However, don't prioritise this movement as it isn't needed and will inhibit ideal movement and great imbalances.
Lastly, stretch your core, a simple way of doing this is by doing the "cobra" stretch. This will stop the abs getting too tight and restricted and will help with blood flow and the core to relax also. See attached picture.
What do you think? I'd like to hear your thoughts in this and whether you found this useful? If you did, please share.
The main purpose of the core is to flex, extend, stabilise and rotate. Too often most of the population are in a seated position meaning their "abs" are flexed. This means that going into to the gym and doing crunches (flexion movement) will over emphasis this and create an imbalance.
What brought this to my attention was a friend of mine commenting on my core and how my abs were "thick". I personally don't do any direct ab work at all. My core will get loaded through heavy squats, dead lifts and any overhead movement.
Genetics determine (in the most part) your abdominal structure.
My advice to most out there is to load the core through rotational movements by twisting with loaded weight (obliques). You can lunge and twist, perform wood choppers and anything involving weighted rotation.
Stabilising, starting with planks and extended or weighted planks, overhead weighted lunges or any other heavy movement requiring the back to remain straight. This will engage your TVA (belt like muscle around the spine) and protect your back. A quick tip here is to squeeze your glutes also as this is another stabiliser.
Any extension work like lower back raises, this will ensure balance and protect your back even more.
Then crunches can get introduced. However, don't prioritise this movement as it isn't needed and will inhibit ideal movement and great imbalances.
Lastly, stretch your core, a simple way of doing this is by doing the "cobra" stretch. This will stop the abs getting too tight and restricted and will help with blood flow and the core to relax also. See attached picture.
What do you think? I'd like to hear your thoughts in this and whether you found this useful? If you did, please share.
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