Your Core Conditioning Guide
Strengthen your core to improve balance, posture, and overall physical health
By Stephen Tamm, senior, West Texas A&M University
When it comes to trends in fitness, core conditioning is definitely a headliner. At the same time, though, it’s one of the most misunderstood aspects of training.
Many students do not know what “core” really is. Which exactly are the core muscles, and what do they do? You may think the core is just the abs. But the core goes well beyond that.
In fitness, we recognize the core as the central component of the musculoskeletal system, also known as the lumbo-pelvic-hip complex. This includes almost 30 muscles, all of which are located within the body’s center of gravity (unlike peripheral muscles, such as biceps or calves). These muscles work to stabilize the spine and pelvic region while keeping the body in proper alignment. The back muscles, abdominals, pelvic floor muscles, and those surrounding the hips function together (synergistically) as the core musculature.
The importance of core conditioning goes way beyond looking good in your summer clothes. These muscles have a direct impact on balance and posture. A strong core is also fundamental to injury prevention during any kind of physical activity. Additionally, core strength enables you to carry your groceries or backpack, or pull that ridiculously large chemistry book off the shelf without overexerting yourself.
Dr. Chris Dismukes, a chiropractor in La Porte, Texas, says that the most common problem surrounding core strength is muscular imbalance. Overworking the abs without sufficient back exercises, or vice versa, can actually do more harm than good. These types of imbalances lead to postural problems and generate unnecessary fatigue.
Dismukes also points out that developing a solid core early in life will help prevent most major back, hip, and neck problems. With proper core conditioning, knee and shoulder problems can be avoided as well.
The list of core exercises that get results is longer than Santa Claus could manage. With a little creativity, you can write several of your own unique core workouts. The main things to focus on are keeping your core contracted (pull your belly button to your spine) and, as always, proper diaphragmatic breathing. Here’s the short list of my personal favorite core exercises:
1. Hanging Knee/Leg Raises:
This is an advanced version of the common upright supported knee tuck that you’re probably familiar with. Doing your knee or leg raises while holding a pull-up activates the core a lot more than doing them supported. If these are too difficult at first, consider making a goal of it. The motion is simple: Begin with a wide-grip overhand pull-up, and hold yourself at the point where your elbows form 90-degree angles. Contract your core, slowly lift your knees or feet in front of your body as high as possible, and then slowly lower them back to the starting position. Keep holding that pull-up and repeat. Don’t let your feet swing behind you between reps!
2. Cable Rotations:
There are a few ways to do cable rotations, and they’re all great for core conditioning. The main idea is that you begin perpendicular to a set of pulleys. Reach across your body to grip the cable attachment and rotate away. You can start low and reach high, start at chest level and rotate flat, or start high and bring the cable down (like swinging an ax). Make sure that you move a manageable load in a controlled manner so that you don’t tweak your back!
3. Incline Medicine Ball Sit-Ups:
Find an adjustable incline/decline bench (or a decline bench press rack), and a light or moderate weight medicine ball. Set the bench to the highest angle you can manage, and start with the medicine ball held tight against your chest. There’s a lot that you can do at the top of the sit-up to work your core, and it helps to have someone there to play catch with. If you don’t have a partner, bounce the ball to each side at the top of each sit-up. Use your core to rotate and bounce it—not your arms. Word of caution: Don’t try bouncing a medicine ball off a wall unless you know it’s a sturdy wall!
4. Good Mornings:
Your whole life you’ve heard, “Lift with your legs, not your back!” and now somebody is saying to keep your legs straight and lift with your back!? The idea is that you lift a manageable weight in a controlled motion, so that you won’t injure yourself picking up next semester’s box at the bookstore. Start with a light bar resting on your shoulders like you would for a squat. Keeping your chin up, lean forward until the bar is almost at waist level and return. The main thing is to keep the weight manageable. Bruce Lee got overambitious once and hurt himself doing these (true story)!
5. Cable Hip Abductors:
These are going to work each side isolated with a cable and ankle attachment (or a handle if you can’t find an ankle strap). Begin with the pulley set low, one ankle attached, and stand perpendicular to the pulleys. Allow the attached leg to cross in front of the other. Squatting just a bit on the supporting leg, extend the attached leg away from your body and a little behind you. You can change the angle up as well by raising the pulley to knee-level or waist-level. Don’t get too heavy with these as that can put a lot of stress on the knee, and make sure to repeat the same number on each side!
BONUS!
Kristin Gardiner, a student at University of Northern Colorado in Greeley, says that working with a medicine ball allows her to really target her core. Her favorite exercise is a supine medicine ball trunk rotation. Supine means lying face up (like when you do crunches). This exercise involves lying supine with a medicine ball held above your midsection. Lift your head, shoulders, feet, and knees slightly off the ground and rotate your body side-to-side.
BONUS!
Dr. Dismukes’ favorite core exercises are prone and lateral planks. These are very simple exercises that can be done anywhere. Prone just means you’re lying face down on your stomach. A prone plank involves raising your feet and hands off the ground and holding that position for as long as possible. Hands can be at your sides or straight ahead in a position sometimes called the “Superman.” Lateral planks are the same; just begin lying on your side.
STEPHEN TAMM IS A CERTIFIED PERSONAL TRAINER, A FORMER MARINE, AND A SENIOR AT WEST TEXAS A&M UNIVERSITY IN CANYON, WORKING TOWARD BECOMING A NUTRITIONIST.
Find Out MoreMore Core Builder - The American Council on Exerise provides these fitness suggestions.
The Benefits of Core Development - The Personal Trainers Organization explains why core training is crucial.
