Core training goes beyond just sit-ups and other similar exercises that work on the superficial parts of the abdominals. According to Vern Gambetta, director of Gambetta Sports Training Systems, your core functions as a stabilizer which holds your body in alignment while the extremities move. It is a system that initializes movement and controls the movement's momentum and the joint's end range of motion, such as trunk rotation in throwing a baseball, kicking a ball, and cutting corners during a sprint. When training your core, train your entire body rather than focusing on parts in isolation.
Chop and Lift
The chop and lift patterns are diagonal and spiral movements that form the foundation to many rotational movements, such as in running and swinging a golf club. These two exercises can be done with a standing cable machine.
The chop is a downward movement across the body from a high position to a low position. When you pull the handle down in a standing position, pull it close to your chest and then push it down toward the hip opposite the shoulder that is closest to the point of attachment.
The lift is the upward movement from a low position to a high position, and it is a mirror image of the chop. You use the same strategy for the lift that you apply to the chop. This exercise may be more challenging than the chop because you have to resist gravity to perform.
Both exercises work on all core muscles and improve posture. Do not rotate your trunk or hips. If one side is more challenging than the other, do another set on that side.
Push-ups and Pull-ups
These two popular calisthenics require you to use your core constantly to keep your body in alignment and strong without compensation, such as using your superficial back muscles and neck muscles. In fact, according to Dr. Jason Karp, who is an exercise physiologist and running coach in San Diego, the core muscles are activated more during push-ups and pull-ups than doing sit-ups and other traditional ab exercises.
Jump Roping
Jump roping teaches you to have good posture and form in order to jump repetitively without severe fatigue. It also trains your core muscles to absorb some shock as you jump and maintain your spine tall.
Place your feet shoulder-width apart and point them forward. Swing the rope overhead, hop over the rope and land with equal weight on each foot. Hop only high enough to clear the rope. Build a rhythm and try to do it for about one minute. Increase your stamina and time each day gradually until you can do the exercise for three minutes without a miss.
Squats, Lunges, and Step-ups
Like push-ups and pull-ups, all these lower body exercises require your core to maintain an upright posture in order to perform. For example, when you do a squat or lunge, your legs, hips, and core work together to decelerate as you lower your body down and accelerate to push yourself back up. Keep your spine neutral in all exercises.
References
- "Athletic Body in Balance"; Gray Cook; 2003
- "Weight Training Positions"; Jason Karp; 2008
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