Fit Tip The significance of Core Training

 

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Importance of Core Stability

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Fit Tip: The Importance of Core Training. Fitness. 2016-07-08 | By: Snap Fitness Your core is just as important to train as any part of your body. You’ve heard it a million times, but that’s because it’s true.

It’s not because it gives you rock-hard abs to show off at the beach (although that is a nice side effect) or because it helps. Research shows that core strength training (and training the deep trunk muscles specifically) can help alleviate lower-back pain. “While back injuries are very common with a weak core, you can also injure other parts of your body as a result, like your shoulders, hips, and knees,” says McHale. Core exercises are an important part of a well-rounded fitness program.

Aside from occasional situps and pushups, however, core exercises are often neglected. Still, it pays to get your core muscles — the muscles around your trunk and pelvis — in better shape. In this video I discuss why core training is important, 3 benefits of core training and I give a quick overview of what I do to train my core. Your core stabilizes your body, allowing you to move in any direction, even on the bumpiest terrain, or stand in one spot without losing your balance.

Viewed this way, core exercises can lessen your risk of falling. Good posture. Weak core muscles contribute to slouching. Good posture trims your silhouette and projects confidence. Your core is not only where your organs and central nervous system do their busy-work, it’s also where your body’s largest (and most important) veins and arteries are based.

Keeping strong core muscles will help ensure everything stays protected as you move through your day. CORE STRENGTH EXERCISES. 2–3 sets of 8–12 reps at a medium tempo. Cable Rotation. This progression adds spinal and hip rotation.

The torso stays tall, chest up. Tip: Cue clients to think of the trunk as the perturbator in a top-loading laundry machine, spinning around a single axis without tilting. Stability Ball Back Extension. The proper intensity, exercise selection, and frequency of core training will reduce your waist circumference, a marker of long-term health risk, not mention the aesthetically pleasing benefit of.

The most important thing to remember when training the core is to avoid using momentum and instead perform each exercise with awareness so that the core is actually braced or engaged. The following seven core stability exercises can be added to your current workout routine. There’s another v important benefit of unilateral training: Improved core strength. “In order to keep you stable while you do these single-limbed movements, your trunk has to go into overdrive,” says Luciani. “Any time you load one side of the body, it’s going to work and strengthen the core.”.

List of related literature:

Core training has become a hot topic in the field of sport and fitness training.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Core training is paradoxically one of the most popular yet misunderstood phrases in the fitness world today.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Prevailing beliefs hold that training the core is important for improving performance and reducing the risk of injuries and that core strengthening is vital to improving athletic performance (44).

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Those who don’t do core training have become the exception.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

If the primary goal is weight training, that should be performed first when the trainee is fresh.

“The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner” by Lyle McDonald, Elzi Volk
from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner
by Lyle McDonald, Elzi Volk
Lyle McDonald, 1998

It is also the essence of “core” training that is critical to all musculoskeletal health.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

In Core Performance, Mark Verstegen calls this category of exercise “movement prep.”

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Training is like an iceberg.

“The Art and Science of Training” by Elaine Biech
from The Art and Science of Training
by Elaine Biech
American Society for Training & Development, 2016

Youth fitness specialists should be aware of the time required to teach these lifts and should be knowledgeable of the progression from basic exercises (e.g., front squat) to skill-transfer exercises (e.g., overhead squat) and finally to competitive lifts (e.g., snatch).

“Essentials of Youth Fitness” by Avery D. Faigenbaum, Rhodri S. Lloyd, Jon L. Oliver, American College of Sports Medicine
from Essentials of Youth Fitness
by Avery D. Faigenbaum, Rhodri S. Lloyd, et. al.
Human Kinetics, 2019

This will ensure that your core is always up for the task so you can focus on pushing instead of stabilizing.

“Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight” by BJ Gaddour
from Your Body Is Your Barbell: Lose Weight and Get into the Best Shape of Your Life in just 6 Weeks Using Nothing but Your own Bodyweight
by BJ Gaddour
Rodale Books, 2014

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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38 comments

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  • so, is there a way to truly increase core strength, as in increasing the amount of weight/force the core can resist movement against?

  • You videos are very informative.Only new to yoga doing Yoga teacher training have come from a boxing back round so it’s all new to me but I’m learning so much from you amazing videos

  • Nice to see a video like this! Very realistic expectations. I’ve always had pretty muscular arms and legs(in my opinion) but I’ve lacked in my corewhere I think it matters the mostI’ll try these out:)

  • Your transverse muscles are NOT the same as your (internal/external) oblique muscles, please go to some research. I stopped watching the video the moment you said that.

  • did 90 bicycle crunches when got out of bed to warm up for 6 weeks. got really strong but started to get a pain below belly button. turns out bicycle crunches cause a shearing force down the middle of ur 6 pack and not a good exercise to warm up with. lol. stopped training for 2 weeks and pain still there. wont make that mistake again i hope.

  • Nice set of core exercises. I like to change sets occasionally to break up the monotony. Also helps make sure I am not missing any muscles.

  • Yeah! First thing first work core & lower back if you got one stronger than the other just adjust them obviously do one until it’s in balance

  • Thanks for this, I think this is a routine I could easily incorporate. Any recommendations as to how many times per week to do this?

  • It’s interesting that you teach an anterior pelvic tilt and another video taught posterior. Do you think one is necessarily safer than the other?

  • Thank you, going to start this. Been walk / running for almost a year now for three miles at least five days a week, love it. Still not happy with core so I know it’s time to incorporate some strength training. Any diet suggestions tied directly to core in addition to the exercises?

  • My core is strong but the muscles are not visible and defined.Also, how many reps of core do you suggest for a 15 year old athlete(with some experience in the gym).

  • Finally something informative. Everything i see on the internet is adverstisement and false. Also finally someone who’s actually wearing a shirt.

  • I have a very weak core and it’s super hard to do curl ups and I heard having a strong core can help me so I hope this can help me

  • Core strenght gives you a healthy back, better posture, better digestion, combats back pain, more happy, protects your spine, etc. I do mcgill big 3 and it feels amazing!

  • How many months does it take to get visible abs if I am training 3 hours everyday? Example I am doing( yoga, weights and boxing) one hour each everyday and each training include core workout in it… Thanks in advance..

    PS: I just have a little bit of stomach protruding outside �� size 32..

  • Hi GTN, Niket Dalal, an Indian athlete, became the first completely blind person to complete an Ironman 70.3 by finishing the Dubai 70.3. could you please cover this in your next episode. Please Let me know what details you will need and where I can send them

  • It would be really useful to give us a 25 min gym routine. I’m a big fan of deadlifts and squats, pull-ups, lat downs, but I absolutely hate doing core.

  • I watched this video and it really improved my core muscle strength! These workouts are great and are very efficient, leaving your body feeling refreshed. Just a quick question, how long do you recommend doing each exercise for?

  • Warmup
    Pelvic tilt 20 reps
    Scaredy-cats 20 reps
    Crunch backfloored 20 reps
    Heel touch challenge 20 reps
    Toe touches core engaged 20 reps
    Alternating pike 20
    Lowback
    Buttlift challenge feet together hold stretch engage squeeze
    Swimmers
    Trunk
    Front Bridge plank hold 30 secs
    Side bridge 15-30 secs
    Left bridge
    Right bridge lift arm / leg
    Pointing dogs
    Superman lift engage 20 reps

  • Hey bro love from india,,,,,can I do all these exercise i had suffered from slip disc and.sciatica also???,,i heal just lagi 4 week

  • As a beginner I really thought doing crunches sit ups would strengthen my core but it only gave me lower back pain. Thank you for this informative vid.

  • I like the way she talks, the way she walks, and everything about her.. so fit and beautiful and i didnt even listen to what she said ��

  • Is there any specific time period to do these exercises after which I can see results..and also how much time should I give these workouts every day?

  • Cheat Sheet:

    2:38 | Dead Bug: 5-8x each side, 3 sets

    4:15 | Prone Walkouts: 10x, 3 sets ++ hold

    5:09 | Single Leg Hip Drive: 10x each leg, 3 sets
    6:05 | Superman: 5x each side, 3 sets

    7:47 | Table Top Leg Rest: 30s (both, left, right, both), 2 sets

    Running Strength: https://youtu.be/2lR-9qy3hfg

    Core Strength: https://youtu.be/zhLezCF8XGA

    Glutes: https://youtu.be/YJw7F4uVkPs

  • I’m tall and skinny and used to put my lower back out once or twice a year. Since doing dead bugs, super man, plank variations etc I’ve been 4+ years without a back problem, and it only takes a few minutes, once or twice a week, to maintain ��

  • Here’s one: start in plank on elbows and forearms on the floor going across the body. Lift left arm to the torso so balanced on right forearm. Twist body so left shoulder pointing up. Then lift left leg sideways so moves upwards, hold a second and go back to elbow plank position but still just on right forearm. Do for reps. Keep core tight and balanced throughout. Then swap sides. I use a pillow under my supporting arm for comfort.

  • Hi. Will this help with my running? I’m trying to run 2 miles but near 1mile my lower back muscles start hurting then I can’t continue.

  • Hi! First, thank you for these great exercices
    I would like to know how long does it take to actually build the core strength (I planned to do these three exercices and their variations every morning and evening, maybe hold 30 seconds first and then progressively holding more)? I don’t need to lose weight, I really just want to build core strength but fast…
    thank you in advance for your answer

  • im trying to get my presshandstand and im so close….ill try this for a week and do Updates for people like me xD
    Edit 1: I’ve done this for 2 Days and i can hold everything longer now:)

  • You can take the side plank even farther by using a chair or whatever and support yourself by only your opposite foot on the chair. I hope that makes sense

  • Back on the wellness fitness journey. Fell off for 8 months STRESS related great Simple exercises I have always felt crushes aren’t productive

  • Leg raises are the best! I used to be a gymnast and for our end-of-practise conditioning we would have to hold our legs vertically out in front of us while supporting our weight with our hands on a balance beam for 20 seconds at a time. I still incorporate that into my training because it is brutal! It is really important to make sure you don’t arch your lower back when doing these while hanging from a pull-up bar, though; I would definitely recommend starting with bent knees.
    Side plank twists and side plank dips come in second and third, respectively.

  • I have average fitnesa but I feel my back is tired after a long walk or a long stand. Or some times on a long sit in office. It means that I have weak cores.

  • I like to do plyometric workout twice a week on easy days. 40min light cardio plenty of stretching and core stuff. I think its good conditioning for the little connecting muscles too.

  • I have been trying to find a core routine that works well for triathlon training, I’m excited to add this to my Tuesday/Thursday core training.

  • I have realised how important having a strong core is. I now do yoga and also cross training (squats planks etc) for functional and core strength

  • I’m not convinced that any of these exercises do anything at all, apart from feel nice. Muscles need to be stressed and to adapt and to become stronger. If you really are lacking the ability to stay upright do squats, deadlifts etc and progressively overload to 1.x time your bodyweight and you’ll be right.

  • One of my favourite core exercise is bridge on a exercise ball. Easy position: shoulders on ball feet on floor
    Level 2 position: shoulders on floor feet on ball
    Level 3 position: shoulders on floor one foot on ball other foot 90* up from hips