The elliptical is the machine you see in a gym that simulates cross-country skiing. Hand-held poles move back and forth while you glide on top of pedals. This is a low-impact form of exercise that burns calories and works muscles throughout the body. The core is centrally located and it does receive activation during elliptical training.
Function of the Core
Once you board the elliptical and start exercising, you need to keep your body upright. This in turn causes you to contract your core muscles. These include the rectus abdominis, obliques and erector spinae. The rectus abdominis runs from the chest to the pelvic area. The obliques sit on the sides of the stomach in a diagonal pattern. The erector spinae runs down the length of the spinal column into the lower back.
Proper Technique
Using proper form is critical when elliptical training to prevent muscle imbalances and make the most progress. This is where the core comes into play. Position your hands about chest-high on the handles and place your feet flat on the pedals. Keeping your gaze fixed forward, push back and forth in a smooth motion as you glide in an alternating pattern with your arms and legs. The Mayo Clinic recommends keeping your abs tight throughout and shoulders back.
Resistance and Incline
The elliptical machine comes equipped with a resistance and incline adjustment. Increasing one or both of these will cause you to work harder to move back and forth. This, in turn, places more emphasis on your core muscles. Moving at faster speeds also makes you contract your core muscles with more authority.
Other Muscles Worked
The elliptical is a full body workout machine. Aside from the core, you also work muscles in your back, legs and arms. Specifically, the latissimus dorsi, deltoids, triceps, biceps, glutes, quadriceps, hamstrings and calves get worked. The lats run from the mid to upper back and look like wings when well developed. The delts sit on the front, sides and back of the shoulders. The glutes are in the buttock region. The quadriceps sit on the front of the thighs and the hamstrings run down the back of the thighs. The calves sit below the knees on the lower back legs and they run down behind the ankles.
Weight Training Core Exercises
If you are trying to strengthen your core muscles, the elliptical only gives you moderate success. You are better served doing core-specific exercises, like crunches, planks, hanging leg raises, Russian twists, side bends and back extensions. With the exception of planks, you can add resistance to each exercise to fully tax your muscles. Include dumbbells, medicine balls, weight plates and ankle weights in your exercises.
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