#10 – Core Training 101 – Stop Doing Sit-ups!
Unfortunately there is a lot of misinformation on the internet about how to effectively train your core and a lot of people still think that doing sit-ups for a minute for max reps is the best test. However, your core is designed to resist movement and protect the spine. Plain and simple. So anything that works the repetitive motion of the spine, like crunches and sit ups, is basically just loading the spine over and over until the point of injury. But the spine is still designed to move, hence the vertebral segments. The difference here is that we want to encourage and reinforce the controlled aspect.
I’ve included a link to a progression of my favorite core exercises, the ones that challenge breathing, posture, and movement most effectively. Start with the beginner levels and once you can complete the reps smoothly, move on up! The point here is not to “pass a test”, rather we are looking at developing a high quality of movement skill. Breath while you do these!
The Exercises – https://youtu.be/HvNHl5Ua1dQ
Last note here, don’t work your core to failure. That’s just a bad idea. Focus on quality! Once you can hold a static position, like a plank, for more than a minute, you’ve got it down. Move on and make it more difficult with single leg or single arm variations. Also. keep the neck moving as part of the torso, don’t crank it around or put stress on it. Your neck is part of your spine, not your core, so don’t try to change that. And please, please, stop doing crunches!
What is the core?
Mid thigh to diaphragm
What is the purpose of the core?
Protect the spine
Anti Flexion/Extension, Anti rotation, Anti Lateral Flexion/extension
How do you train it?
Static vs Dynamic
Braced vs exhale for dynamic
Why breathing is important for core training
Explain the dynamics of air in vs air out
Toothpaste analogy
Without breathing core is not braced
5 Best movements
- Hollow hold
- Side Plank top leg elevated
- Ice Pickers (Anti rotational movement)
- Pot Stirs/Rollouts
- Straight leg Pike Lifts
5 Worst Movements
- Crunches
- Sit Ups
- Cable/Machine Ab Work
- Planks held for long periods of time
- Back Extensions
