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Core Conditiong
As a Core Conditioning Specialist, I've been trained to observe subtle issues in a person's movement patterns. This is the benefit of having a coach. Unfortunately, not everyone can find a coach (or afford one), so it can help to use a mirror or video camera to see if your movements look right. But really, if the movement is correct, it will feel correct.
When someone thinks of the core, they often only consider the abdominal region. This is a limited scope of the overall core. You see, the core consists of the parts of the body which help maintain stability. Consider what this means, for a moment. With a strong core, you won't end up pushing a walker when you're 80.
The functions of the torso are mobility, stabilization, and strength. The movements are lateral flexation (side-to-side), rotation, flexation, and extension. We must consider all of these things in a complete core work out regimen. Every time you go to work out, utilize exercises which include all of the four movements.
Plank exercises are a great way to begin strengthening the anterior (front), posterior (back), and lateral (side) core muscles. For rotational exercises, we want to focus on isolating the waist in each movement. For instance, keeping the feet planted, legs forward, rotating only the upper body. Most people, as they begin, will move their legs with the upper body. If you do this, you are no longer working out your core muscles. Pay close attention to this.
To begin our work on the strengthening of the core, we want to keep everything as simple as possible. I mentioned plank exercises above, but what we are going to do first will actually be isometric. In other words, we'll hold a position for a pre-determined ammount of time.
The drawing here is of a guy isometrically conditioning his lateral core muscles. Similarly, we'll do this for the anterior (facing the floor) and the posterior (facing the ceiling, elbows on the floor behind you).
Core Conditioning Protocall
The protocall to follow is pretty simple. We will choose three days out of the week that work best (MWF, usually), with the first and third days having the exact same exercise routine, with the second (middle) day having a different set. We have six areas to focus on, utilizing exercises that fit the individual's current conditioning level.
There are three mesocycles to work through, so start light and end complex. Take as much time as you actually need in each. Don't rush.
The following examples are offered to give you an idea of what designing a Core Conditioning Protocal should look like.
Click Images for Larger View
So where do you begin? As I've stated before, we want to keep the beginning simple. I should explain what some of these exercises are. After all, some of them have strange names for exercises you may already know, but never heard it called 'that!'
Without being there to assess your needs, I won't be able to create a personalized plan, but the examples above make a pretty good neutral plan. But I do urge you to play around a bit, and find the right exercises to fit you. My hope is that, by learning what we are targeting, you'll begin to create your own program.
The Exercises
Below are the core conditioning exercises. I have categorized them into anterior, posterior, lateral, and rotational exercises. This will help you to design your own core conditioning routine.
Anterior (front)
Transverse Abdominis Exercise
This exercise focuses on a muscle that is rarely exercised, yet is key to spinal support. The transverse abdominis lies behind the rectus abdominus (those 6-pack abs). In this exercise, we place an object on the naval to use as a focus point. Exhale completely, as you suck in your belly, trying to touch the object to your spine. Hold for about 20 seconds, then release.
Leg Scissors Exercise
Begin by lying on your back, with your body perfectly straight, and your arms straight and at your sides. Raise both legs off the floor at about 30 degrees.
Raise one leg slowly higher, while the other leg is lowered at the same pace, and the same distance. Then reverse this motion, passing the legs by one another, similar to the way scissors move to cut. Continue back and forth, remembering to move slowly, for 20 seconds. Perform 2-3 sets.
Swiss Ball Pass Through
Holding a stability ball, lie flat on your back. Make sure that your legs are straight, and hold the ball over your head, near the floor.
Moving only your arms and legs, pass the ball to your feet, and then return to the starting position, only this time make sure your hands and the ball do not touch the floor. Then pass the ball back to your hands in the same way, again keeping the feet off the floor as you return to a semi-straight position.
Anterior Quadruped Hold
This is an isometric plank hold. Simple as it may seem, it is actually quite challenging. At first, perform two sets of 20 seconds. If that is too difficult, reduce the time according to what you can do.
The position is to be help face down, elbows on the floor, with the body completely straight.
Posterior (back)
Posterior Quadruped Hold
Lying face up, use your elbows to elevate your upper body, with your feet together. Keep the entire body straight for a hold of 20 seconds. Complete two or three sets. Increase the time of the hold as you become stronger.
Alternate Arm/Leg Raises (Bird Dog)
This exercise is another that helps the multifidus muscle that runs on either side of the spine, while also working the glutes.
Begin on your hands and knees. Very slowly, raise one arm and the leg on the opposite side until they are fully outstretched (parallel to the ground). Hold this position for 5 seconds or more. Then lower both, returning to the starting position. Then do the same with the opposite arm and leg. Continue for 5 on each side, performing 2-3 sets.
Supermans
This exercise is simple in concept, and a safe way to strengthen the lower back.
Lying flat on the floor or mat, face down, extend your arms straight in front of you, over your head. Now, raise both arms and both legs off the floor, holding this position for 2 seconds. Then slowly lower your arms and legs back down to the floor.
Repeat for a count of 10 repetitions, performing 2-3 sets total.
Multifidus Lift
The multifidus muscle goes along both sides of the spine and helps the vertibrae work more effectively, while reducing degeneration.
This exercise is typically performed on a convex foam roller, but here it's being demonstrated with a mat to elevate one knee a small distance from the ground.
If you suffer from chronic back pain, there is a very good chance that this muscle has not been exercised enough.
This exercise will improve the strength of the multifidus without putting too much strain on the lower back, making it an excellent beginning exercise. The video here demonstrates the propper movements.
One Knee On Mat
Lift Knee & Set it Back Down
Lateral (side)
Lateral Quadruped Hold
Lying on your side, use one elbow to elevate your upper body. The opposite hand rests on your hip. The feet are stacked, one on top the other. Keep your entire body straight for a hold of 20 seconds, or less if needed. Persofm two sets, or three if capable.
Starting Position
Lift Hips to Straighten Body
Lateral Flexation
Earlier, we looked at the 4-Point Quadruped holds. This exercise is like the lateral hold, except, rather than being isometric, you will actually be moving.
Beginning on your side with you hips resting on the ground, feet stacked together, propping your upper body up with your elbow. Lift the hips so that your body forms a straight line. Repeat this slowly, moving up and down for each set.
Swiss Ball Lateral Flexion
This exercise is similar in concept to the roman chair back extentions. Here, you will lie sideways on a stability ball, beginning with your body perfectly straight. In a slow and controlled movement, lower your upper body sideways. Then raise back up, going the same distance in the opposite direction.
Tip: To get stable on the ball, in this form, make sure both feet are touching the floor, wide enough that you won't roll over, but no more than needed. For added support, you can put your feet against the base of a wall.
Rotational
Supine Cross Overs
Lying on your back, raise your knees straight up, with the feet out at 90 degrees. The arms should be out at your sides, straight, and motionless. Lower the knees to the side slowly, and then rotate them back the other way, to the other side, keeping your shoulders pressed against the floor. That is a supine crossover. Remember to try to stay relaxed in this exercise.
Russian Twist
Perform this movement with either a medicine ball, dumbbell, or even a weight plate. Use a reasonable ammount of weight, and be careful, as rotational exercises directly involved spinal movement.
Sit on the floor and raise your legs and upper body so that your body creates a 90 degree angle, keeping the feet off the floor. Rotate only the upper body, moving the weight as far to the side as you comfortable can. Then reverse the movement to the other side. Do not pause between movements. Continue back and forth for 20 seconds, for 2-3 sets.
X-Factor Rotations
I call this exercise "X-Factor Rotations" because that's what I normally use. You can use any resistance band or equipment for this (I was first taught it on therabands).
Stand sideways from the X-Factor. Hold the handle with both hands - arms straight - keeping your hips facing forward. Without moving your hips, twist your upper body, pulling the band all the way to the other side.
Starting Position
Turn the Torso; Not the Hips
Rotate to Each Side
Starting Position