Core Training Explained
You have my 3 tips to 6 pack abs but here is some more science for you...
To comprehensively train the core, you must do anti-extension work, anti-rotation work, and anti-lateral flexion work. And you need to do it at a specific time.
The core has two key rolls. It prevents unnecessary movement and it transfers force between the upper and lower body.
To avoid injury, switch on the core before you touch a barbell on every training session.
The glutes are actually part of the core. Before any lower body training you need to activate them!
With core training there are two main camps that people sit in. In the first camp, is the functional experts. These guys cant get enough transverse abdominus activation, breathing into balloons, pelvic clocks and glute activation. The second camp basically just emphatically says they don't directly work their core because they squat and deadlift. In reality the midpoint between these tow camps is a wiser path in my opinion.
Two Functions of the Core in Exercise
The core has a dual purpose when lifting heavy objects:
Avoiding motion that isn't necessary. This prevents the collapse of vital structures like your spine and organs.
The force exerted by the upper body is transmitted to the lower body. Imagine this as the process of making your spine tight so that no energy is lost there. When doing a high-bar squat, for instance, a stable, neutral core is preferable to one that "moves" under the bar and turns your squat into a hinge.
Control Your Core
When someone suffers a spinal injury, it's typically game over for their workout routine. Most injuries result from improper form or from failing to engage the core muscles. A person's technique is an individual problem that has to be addressed separately. But activation is something that can be worked on, and it begins even before you lift a single weight during your workout.
Many people have sedentary professions, where they sit for eight or more hours a day, three hundred days a year. This increases the danger of doing a deadlift or squat from a similarly contracted position. By integrating core exercises first in your warm-up routine, you'll wake up muscles that are normally at rest during the day.
How can you expect your spine to remain in a neutral position after a high load is applied if the muscles primarily responsible for preventing undesired movement and transmitting force to your core are not active and working? Can't do that. A muscle that isn't warmed up can't handle significant loads or help you get stronger in the gym. Let's make a change there.
IMPORTANT NOTE: Please don't confuse core activation and your main core workout, you don't want to completely fatigue your abs with a core workout before you big lifts! As per my 6-pack abs Ebook I still recommend doing your abs at the end of your workout, or on a separate day!
Multi-Dimensional Core Strength
Warming up your core properly involves doing movements that target its anti-extension, anti-lateral flexion, anti-rotation, and glute engagement muscles in order to get the most out of your workouts.
1. Perform exercises that help prevent overextension.
The action of preventing the spine from extending, such as when one arches their lower back.
Variations
Exercises include planks, body saws, TRX fallouts, walkouts, rollouts on a stability ball, and rollouts on an ab wheel.
2. The second piece of advice is to perform exercises that prevent your body from flexing laterally.
The quadratus lumborum (QL) and obliques play a key role in avoiding side bending.
Variations
Alternate plank positions, suitcase holds, and one-arm carries
3. Third, try certain exercises that counteract the effects of rotation.
Resistance to rotation in the lumbar spine is the true target of effective anti-rotation exercises.
Variations
Half-kneeling cable chops and rotations, Landmine 180's, and Pallof presses all accomplish this. Bear rows and renegade rows with an offset dumbbell are also effective.
4. Focus on Gluteal Engagement.
Gluteus maximus and minimus work together to extend the hip (as in locking out a lift or pushing off into a sprint), abduct the leg (as in bringing the leg away from the body's midline), externally rotate the hip (as in an outward turn), and internal spin the hip (as in an inward turn).
Variations
Movements like lateral band walks, x-band monster walks, frog pumps, glute bridges, clamshells, and quad hip extensions are all included.
The glutes, according to the vast majority of trainers and scientists, should be used as the primary hip extensor without compromising spinal neutrality. The quadruped stance encourages athletes to engage their core and ignite their glutes in such situations.
