Coach Abhi’s disclaimer : The content written in this blog post is only for general information purpose, and not to be taken as medical advise. The reader is expected to use his or her common sense before using any of this information. I disclaim all responsiblity for any liability, loss or risk, which is incurred as a consequence of the use and application of any of the contents of this blog post.

Warning : Some of the exercises found in this blog post may not suitable for those with issues of spine, high blood pressure and cardiovascular diseases.

A strong core does not mean sporting a six pack abs. It goes beyond what the eyes can see. A strong core training program must have a combination of exercises to strengthen all the muscles of the abdominals, obliques, and the lower back. Often poor selection of exercise and faulty training methods result in a weak core. The lack of correct training knowledege, myths and an increasing number of general population with back aches/pain is what I have termed ‘core’ confusion!

While the core anatomy, exercises for core, and their training methods can be eloborated in a book itself (yes, it is that big of a topic), this blog post aims to simplify core training giving the reader enough information on exercise selection, frequency and training program to develop their own routine. Limited exercise selection, specificity, ease of execution, and scope for progression are the criteria used for the recommendations.

What is the core? In exercise sciences the term encompasses a larger meaning. The core is the term used in reference to the following muscle groups of the torso which include the rectus abdominus, transversus abdomials, internal and extrenal obliques, the quadraus lumbordum, the spinal erectors, the multifidus, and the muscles of the hips. This term is most of the times misused in the gym ‘jargon’ which is synonymous with ‘abs’. Back in the mid 2000s there was an emerging trend of ‘functional training’ for core with a lable of ‘sport specific’ making it seem that as if only few sports demand such abilities. As a fall out there were attempts to “invent” core exercises or some bizzare appratus adding to the confusion.

A good coach or a S&C professional (strength and conditioning) understands the importance of prescribing exercise routines which are generic, low risk, and integral. A core routine is not an application of execise as a ‘sport specific’ one, but to maintain/improve overall function, injury prevention, and maintain good posture. (Yes, one of the secrets of good posture is a strong core.) There are advanced exercises for atheltic population which demnad more proficiency, effort and apparatus. (Not in the scope of this post.)

Before we move to the exercise section, it is worthwhile to understand what not to expect from these exercises so I am busting some myths on ‘core’ strength (ones I have come across often) –

• the exercises are not an instant remedy for your back pain.
• there are no secret exercises that elite athletes perform.
• six packs – it is only a result of low body fat percentage.
• core training need not be performed everyday.
• skipping core training does not make the midsection fat.
• it does not cure (no credible evidence) any gastrointestinal disorders.
• it will not keep your waistline lean or shredded.

Reccommended Exercises – The exercises recommended here are general exercises which can be performed by anyone (athletes/non-sportspersons) at home without any apparatus. For purpose of simplification the exercises are grouped under A, B, C, D , E and F. There are only two options to choose in each group. You can pick one exercise from consecutive groups and perform them as a superset for five repetitions each. Note – an exercise with static next to them means it is an isometric exercise to be held for ten seconds.

• A : Leg Lowers or Hollow Body Rocking (Static)
• B : Arch Body Up or Prone Leg Lifts
• C : Modified Sit Up or Crunches (Toe touch)
• D : Side Bends or Side plank (Static)
• E : V Sit or Leg Thrust
• F : Windshield Wipers or Russian Twists

Example : Select one exercise from A and B, perform five repetitions each without rest. This is a super set. Repeat three super sets with a ninety second rest interval between supersets. The entire routine will have three super sets from – A & B, C & D, and E & F. Time taken to perfrom this will be approximately fifteen minutes. A beginner will find this as an optimum intensity giving him or her enough recovery time before the next session which can be scheduled after two days with a different combination of super set.

The ‘abdominal hollowing technique’ or ‘bracing’ ‘draw ins’ or ‘stomach vaccums’ is a lost art of core training which was a powerful tool used by old school strong men. This can be performed in a variety of positions and used as a specific exercise for the ‘transversus abdominus’. Not only this technique improves the core stability but also improves lung capacity. To do this, lie down on the floor with the pelvis in neutral position, the knees are bent – perform an suction of the abdominals (relaxing the abs and exhale at the same time) as if the belly button is sinking to the floor. Hold this for ten seconds. Perform this lying down supine to start with and then attempt in this technique in sitting, standing, kneeling, lying down prone and lying down on the side. A bent arm plank can be done with this ‘bracing’ technique as a challenge. These exercises can be performed before starting the core routine as preparatory exercises.

Keeping in mind all the principles, it is possible to create a simple yet effective core routine. I hope that you can make the most of this information. You will find me demonstrating these exercises in the attached video, please use it as a learning aid. For further information, you can send a query using the contact form with post title as subject.

Hope that your ‘core’ confusion is now clear!

Yours strongly,

Coach Abhi.

QUOTE THAT INSPIRED ME TO WRITE THIS BLOG POST

“It isn’t the mountains to climb that wear you out; it’s the pebble in your shoe.” – Muhammad Ali.

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