The Truth About "Core" Training

I received another great question from one of my readers and I thought it-and my answer-would make for a good post.

P. J. 


Just getting into this "fitness thing" and your blog has some great stuff. I have a question.  I've been considering hiring a fitness trainer to hold me accountable. I went and met with one last night for a consultation and gym tour. The trainer was nice enough and seemed knowledgeable, but she must have said the word "core" two dozen times in the 45 minutes I was there. As she was walking me around the gym, she kept telling me how various pieces of equipment would work my core, and she kept pointing to people working out there and telling me that the exercises they were doing would work my core. She even went so far as to say she and her trainers specialize in core training. 


I know I'm new to all of this fitness stuff (this is the first time I've really decided to start exercising in my whole life), but I'm a little confused by all this core stuff. The trainer, who owns the facility, basically told me core exercises target the lower back and abs. Is this right? Is there anything special about core specialization training, as promoted by this trainer? Any insight you could provide would be helpful. I want to strengthen and tone my abs, and my back has given me trouble, but, before I make a decision on hiring this trainer, I just want to make sure I'm not being "over sold" and that she's going to be a good fit. Thanks.


Lisa (Lake Tahoe)

Lisa:

You ask a lot of good questions here and I know it can be a bit intimidating going into a gym and meeting with a super special fitness trainer for the first time. Let me shed some light on this whole "core" training thing for you.

About 15-20 years ago (maybe longer) the phrase "core training" became very fashionable/hip/trendy within the fitness industry. This phrase was then passed along to the general public by trainers, employees of gyms, etc. An entire industry was really developed from the "core craze". You started to see various pieces of equipment hit the market which would "work your core". You had (and still have) trainers within the fitness industry, much like the one you met with, "specializing" in the core. The phrase started popping up in popular mainstream  health oriented magazines. It became the "go to" word for pilates and yoga instructors (and still is).

Here is the deal: don't get "dazzled" and wide eyed when a trainer uses the word "core" (although they may want you to). Actually, before I go any further, allow me explain what the core really is.

If you asked a dozen fitness trainers what the "core" is, you would likely get a dozen answers. Your potential trainer's interpretation-exercises which work the abs and low back-isn't entirely wrong...BUT it's far from correct (at least in my opinion).

The best description of the core I ever heard, and I forget where I heard it, has to do with the older (and larger) G. I. Joe action figures and Barbie dolls. Basically, if you rip the head, arms, and legs off of a G. I. Joe or a Barbie doll, WHAT'S LEFT IS THE CORE.

So, the "core" is NOT just the abs and low back. It also is made up of the glutes, the muscles which act on the scapulae, among many others (I'm not going to give you an anatomy lesson as it would be boring).

So, if we go with that description and definition, really, the vast majority of exercises work the core to one extent or the other. Chin-ups work the core. Deadlifts work the core. So do squats, rows, push-ups, overhead presses, etc. I could name several hundred.

Furthermore, just like some folks "were country before country was cool", core training has been around since the infancy of weight training. It just had not been given a "label" yet. It couldn't be sold (yet). Old time strongmen and bodybuilders-pioneers of fitness and physical culture-were doing plenty of core training (and knew more about it) before "core training was cool". Trust me, core training existed well before the Bosu, stability and Bender ball.

So, for your prospective trainer to tell you she "specializes" in core training, well, she isn't exactly separating herself from other trainers. Every trainer, unless they have you lie still on the floor the entire workout, gives adequate attention to the core (hell, you could make the argument walking works your core). It's basically impossible not to, as almost every multiple joint exercise (and may single joint exercises) will involve the core musculature (if we go by the G. I. Joe definition) to some extent.

http://www.personaltrainerscincinnati.com/

Core Training (again)

If you've read my blog in the past, you already know my opinion on core and ab training exercises: the majority should be stability-not mobility-based. Many people-in their quest to get "rock hard abs"-fail to understand repetitive flexion, extension and rotation of the spine is not desired, and may actually end up causing back pain and problems.

The core-including the desired "6 pack" ab muscles-is in need of more stability. With this said, one of the best stability based core training exercises is the Pallof Press (named after the Physical Therapist John Pallof who came up with the exercise):



You do not need to use a lot of resistance for this exercise. If you have to lean to one side, are getting rotated inward, of can't keep your elbows completely straight, you need to lower the resistance. I like to do this exercise for timed holds: try 2 sets of 8 reps, holding each rep in the extended position for 8 seconds, twice weekly.

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html

Traditional, Flexion Based Ab Workouts

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html



If you are a regular reader of my blog, you know I favor a stability based approach to core training: I don't utilize a lot of flexion type exercises at the lumbar spine (crunches, sit-ups, etc.). I think stability based movements (1) develop functional strength better & (2) are safer. With this being said, I know many readers feel they just have to do crunches, sit-ups and other traditional flexion type exercises and workouts for their abs. So, here is a video of a little flexion based med ball ab circuit I use here and there with clients. If you like to "feel the burn" (ughh), this should do the trick:




This is an 8 set circuit, done without any rest between sets. Start with 5 reps per set for a total of 40 reps and attempt to increase to 10 reps per set for a total of 80 reps. Warning: this WILL cause extreme soreness in the rectus muscles. One circuit will probably be more than enough. If you want to do a 2nd set, expect a significant drop in the # of reps you can perform in each set. Make sure the reps are done under control and through a full range: don't pump through them and incorporate excessive momentum.

Core Training

One of the best core training exercises is the pillar bridge (also known as a plank in many circles). I would say the pillar bridge and it's variations is the core training exercise I most often prescribed when dealing with my private clients.

Once a client has reached a point in there core training where they are able to hold a standard pillar bridge for 2 minutes in proper form, I look for ways to progress them. I do not simply try to have them hold the standard position longer...I only have 45-60 minutes with a client, so I'm not going to chew up 10 or 20% of that time on one exercise.

One of the best ways to make the standard pillar bridge core training exercise more difficult is to perform it while transferring weights:



This makes things more difficult for the trainee by forcing them to stabilize with only 3 points (as opposed to 4 in the regular version) of contact during a large percentage of the set. Furthermore, transferring the weight changes the leverage of the exercise and forces the core musculature to resist movement.

Give the above core training exercise a shot in your next training session!