Build a 'core' that actually serves a purpose.

Core training melbourne

We have all heard the saying “Abs are made in the kitchen” therefore you don’t need to waste your time doing ‘core’ work in the gym.

Well, that is bullshit.

Fat is lost in the kitchen (through diet) which leads to your abdominals being more visible. But if you want a core that is strong, functions effectively and supports good movement. Then throwing in some abdominal strengthing exercises can help to support your major lifts, as well as prevent injury.

 

REVERSE CRUNCH

The reverse crunch is one of our favourites. When done correctly it will eccentrically work the abdominals as well as requiring stabilisation from the upper body. 

Once you have pulled yourself up onto your shoulders the should be to lower as slow as possible while maintaining constant motion, rolling down one vertebra at a time. 

To make this more difficult you can increase (lengthen) the angle at your hips & knees. But ensure you can maintain control and stability throughout.

STANDING BB ROTATION

The standing barbell rotation is an amazing anti-rotation exercise that will get your glutes, obliques, and lats screaming. To set yourself up, you will ideally need a torsonator/landmine, grapplers handle and a barbell. However, you can get away with just the barbell by wedging it against a wall and grabbing the barbell collar with both hands.

Begin by picking up the bar using the handles. Connect your feet to the floor (try to grip the ground with your toes). Then brace in an athletic position, knees and hips slightly flexed, with your arms extended and hands at eye level. Be sure engage through your lats, abs & glutes. Then gently lower the bar across your body as far as it will go without rotating from your hips or your shoulders. This is the main aim of the exercise - maintaining that stability while shifting mass across your body. So focus on staying square to the base of the bar. You don’t have to start with large movements. Think 10 to 2 on a clock and that should be enough of a starting range.

PROPER PLANK

The plank can be a great core exercise when done effectively. Chances are that you just haven’t been doing effectively yet.

Building strength is about creating and overcoming maximum tension. So in order to get the most benefit out of planking, you should be aiming to generate as much tension as possible, rather than holding on as long as possible.

Planking for 5 mins can be great for mental strength and resilience but isn’t ideal for building strength. In order to do this you should aim to set up as per usual; elbows below your shoulder, feet together, head neutral. Then your two easy cues are to 1) Press your hands/fist into the ground as hard as possible. 2) Engage your lats to draw your elbows back towards your toes.

You should instantly feel this become a whole lot more difficult.

PALLOF PRESS

The muscles surrounding your hips & midsection are generally referred to as your ‘core’ muscles. These muscles play a vital role in all movement.

Whether they are initiating the movement or providing a solid base for other muscles and limbs to leverage off. They need to be strong enough to provide a stable base of support. One of our favourite movements to work on this is the Pallof Press. Using a band or cable, stand side on to the anchor point with the band in front of your chest.

Stabilise through your feet, hips & shoulders. Press the band away from your chest. As you do this you should feel the band trying to pull your torso around. Your aim should be to keep your hips and shoulders square.

If you are unable to maintain resistance against the rotation. Lighten the load or take a rest.




Nathan Tieppo
Nathan Tieppo

Author

As the founder and head trainer at Momentum PT and with a wealth of knowledge from a variety of industry roles over the last 12 years Nathan has the knowledge and experience to pass on. Nathan specialises in sport specific preparation for athletes at all levels.



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