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Core Training < Trunk Stability

How to effectively train your core

There are a lot of misconceptions about training your core. There’s also a lot of misinformation about on the internet, with people selling 6-pack an workouts, and 10 minute belly burning routines.

If you buy any products like this, I’m sorry to say this, but you’ve wasted your money, and I’m very disappointed in your naivety.

The first thing to get to grips with is that, if you have a fair amount of fat on your body, you won’t see your abs, and therefore will not be able to get a 6-pack until you lose it. You cannot spot burn this fat with a selections of planks and crunches either.

Put simply, the best way to ‘get abs’ is to drop the amount of body fat on your body. Everybody has abdominal muscles but they won’t show through until you get rid of the later of fat they’re hiding behind first.

As far as training your core goes, it does not have to be as intense, or as frequent as you’ve been lead to believe.

I believe everybody should train their core for performance over vanity. It’s incredibly difficult to change the shape and size of your abdominals, however, it’s not incredibly difficult to increase strength and stability.

Stop thinking of your core (trunk) as just your rectus abdominals. There are many many more muscles that are used when it comes to keeping a strong and stable mid section, and if you’re to overtrain the ‘6-pack’ muscles for vanity reasons, this can end up causing a lot of tightness and instability down the line in the otherwise neglected surrounding muscles.

A good core training routine should consist of 6 movements:

  • Bracing (Isometric/Plank)

  • Anti Rotation (Pallof Hold)

  • Rotation (Russian Twist)

  • Hip Flexion (Deadbugs)

  • Extension (Glute Bridge)

  • Side Flexion (Side Plank)

A strong core is essential for the efficient transfer of force between the upper and lower body, and therefore should not be trained solely aesthetics. It can also dramatically minimise the risk of injury, especially lower back pain.

So stop overtraining your ‘6-pack’ muscles, and start training your body to deal with heavy lifts, and realistic movement patterns.

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