Estimated reading time: 3 minutes
If you like this article, feel free to share it with more people by clicking the top right corner.
To perform well, or even excellently, in sports, core exercises are indispensable. But what exactly do we mean by core exercises?
The core is the region where the body's center of gravity is located and is the starting point for almost all movements. It canensure the stability and fluidity of our movements,and any exercise that trains the abdominal muscles, hip muscles, or even the stabilizing muscles of the scapula and chest wall can be considered core training.
Which muscles are referred to as the core muscle group?
The rectus abdominis (abdominal muscles), transverse abdominis (abdominal muscles), multifidus (back muscles), internal and external obliques (abdominal muscles), quadratus lumborum (lower back muscles), erector spinae (back muscles), and to some extent, the gluteal muscles, hamstrings, and hip rotator muscles (these muscles span the hip joint) can be considered part of the core muscle group.
Despite the importance of the core, the training methods for core muscles often do not truly consider the actual function of the muscles involved and lack scientific basis. Moreover, many commonly used or even prescribed core exercises not only fail to prevent and alleviate lower back pain but may also exacerbate it. Therefore,incorporating core exercises throughout the entire training process can train the core while also serving as a form of active rest.
What are the different parts of core exercises?
</p>
<section class="_135editor" data-tools="135编辑器" data-id="84261" style="border: 0px none; padding: 0px;" data-color="rgb(12, 137, 24)" data-custom="rgb(12, 137, 24)">
<section class="layout" style="border: 0px; margin: 5px auto; box-sizing: border-box; padding: 0px;">
<section style="height: 25px; box-sizing: border-box; color: inherit;">
<section style="height: 100%; width: 50px; float: left; border-top-width: 2px; border-top-style: solid; border-color: rgb(12, 137, 24); border-left-width: 2px; border-left-style: solid; box-sizing: border-box; color: inherit;"></section>
<section style="display: inline-block; color: rgb(12, 137, 24); clear: both; box-sizing: border-box; border-color: rgb(12, 137, 24);"></section>
</section>
<section class="135brush" data-style="color: rgb(51, 51, 51); font-size: 1em; line-height: 1.75em; word-break: break-all; word-wrap: break-word; text-align: justify;" style="margin: -0.8em 0.3em; padding: 0.8em; box-sizing: border-box; color: inherit;">
<p style="font-family: 微软雅黑; line-height: 25.6px;">
1.Anti-extensionis the primary function of the anterior core muscles and should be practiced in the first two or three stages of any program. For decades, we have trained the anterior core through flexion movements (bringing the shoulder girdle towards the hips, such as in crunches or sit-ups; or bringing the hips towards the shoulders, such as in knee raises or reverse crunches). We now understand that these muscles are stabilizers, designed to maintain the stability of the rib cage and pelvis. They must be trained as stabilizers rather than trunk flexors.
</p>
<p style="font-family: 微软雅黑; line-height: 25.6px;">
2.Anti-lateral flexiontrains the quadratus lumborum and oblique muscles as stabilizers of the pelvis and hips rather than as lateral flexors of the trunk. Similar to the concept of anti-extension, various isometric exercises are needed to train the lateral stabilizing muscles.
</p>
<p style="font-family: 微软雅黑; line-height: 25.6px;">
3.Anti-rotationmay be the key to core training. Anti-rotation strength is developed through anti-extension progressions, diagonal patterns, and rotational forces. This program does not include rotational exercises such as trunk rotations, Russian twists, or rotational sit-ups.
</p>
</section>
<section style="height: 25px; box-sizing: border-box; color: inherit;">
<section style="height: 100%; width: 50px; float: right; border-bottom-width: 2px; border-bottom-style: solid; border-color: rgb(12, 137, 24); border-right-width: 2px; border-right-style: solid; box-sizing: border-box; color: inherit;"></section>
</section>
</section>
</section>
<p>
<br/>
</p>
<p style="text-align: center;">
<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3711%2Fb295b46b-96b8-11e7-b44c-015e6e822300.jpg!640m0?generation=1715747526271912&alt=media" alt="13.jpg" style="width:100%"/><br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
Core training may not make the muscles as defined as bench presses or crunches, but itis crucial for reducing injuries and improving athletic performance.(A strong core is not related to low body fat. The definition of abdominal muscles is a result of diet, not core exercises.)
</p>
<p style="text-align: center;">
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong>The following exercises will greatly enhance our core strength:</strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong><br/></strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong>[Front Plank]</strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong><br/></strong>
</p>
<p style="text-align: center;">
<strong><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3711%2Fb295003f-96b8-11e7-b44c-015e6e822300.jpg!640m0?generation=1715747527181227&alt=media" alt="2.jpg" style="width:100%"/></strong>
</p>
<p>
<strong><br/></strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
Everyone who works out should learn how to hold a perfect plank for 30 seconds. (Long planks are neither necessary nor exciting)
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
1. Start by supporting yourself with your elbows and forearms. Begin with a static hold for 15 seconds, imagining completing one exhale in 15 seconds. This will truly activate the deep abdominal muscles (exhaling for 10 seconds might already be challenging).
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
2. Remember, a perfect plank looks like someone standing. It is not a prone, curled isometric contraction exercise. The pelvis should be in a neutral, normal position. In other words, do not forcefully contract the rectus abdominis to tilt the pelvis posteriorly.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
3. Tighten your entire body. Press the ground with your forearms, tighten your glutes, quadriceps, and deep abdominal muscles.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong>[Elevated Front Plank]</strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
If you cannot maintain a good front plank position, you can use physics to tilt your body at an angle to reduce relative weight. Try supporting yourself with your elbows and forearms on a standard training bench to practice the plank.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong>[Kneeling Rollout]</strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong><br/></strong>
</p>
<p style="text-align: center;">
<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3711%2Fb2b05ed2-96b8-11e7-b44c-015e6e822300.jpg!640m0?generation=1715747528217563&alt=media" alt="3.jpg" style="width:100%"/>
</p>
<p>
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
1. Start in a kneeling position, tightening your glutes and abs. Place your hands on the ball.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
2. Exhale as you roll the ball forward, moving it from under your hands to under your elbows. Maintain the kneeling position, keeping your body tight from head to knees.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
3. Think about tightening your glutes to maintain hip extension and use exhalation to tighten your core, keeping the spine stable. The key is to prevent the core (spine from hips to head) from extending.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<br/>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong>[Body Saw]</strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
<strong><br/></strong>
</p>
<p style="text-align: center;">
<strong><img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3711%2Fb2b9e081-96b8-11e7-b44c-015e6e822300.jpg!640m0?generation=1715747529002255&alt=media" alt="4.jpg" style="width:100%"/></strong>
</p>
<p>
<strong><br/></strong>
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
1. Consider the body saw exercise as a dynamic plank. The body should remain straight from head to heels.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
2. Move until you feel increased pressure on the anterior core. If you feel it in your back, the range of motion is too large.
</p>
<p style=";text-align:justify;text-justify:inter-ideograph">
3. The goal of increasing the range of motion is to challenge core stability further. It is not about how large the range of motion is but how far you need to move to challenge the core more. The body saw focuses on repetitions, not time.</p>
<p>
<br/>
</p>
<p>
<img data-id="87560" data-role="guide-img" title="分割线" src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3711%2Fahr0chm6ly9tbwjpei5xbg9nby5jbi9tbwjpei9jwlyyafjwdufqahj4uvuxb3bma0vobkncoufysxhvd1dxmjzsd2ljylfocffom3virehpykjtsmzjnlb6udbpy1fmbjbzmjfedli0eetzevbfczc0mvvyus8wp3d4x2ztdd1nawy=!640m0?generation=1715747529790930&alt=media" style="width:100%"/><br/>
</p>
<p>
<br/>
</p>
<p>
*"Functional Training in Sports (2nd Edition),"published by People's Posts and Telecommunications Press
</p>
<p>
*Some images in the text are sourced from the internet. Please inform us if there is any infringement, and we will delete them.
</p>
<p style="text-align: center;">
<img src="https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F3711%2Fb2bc405c-96b8-11e7-b44c-015e6e822300.jpg!640m0?generation=1715747530730552&alt=media" alt="1.jpg" style="width:100%"/>
</p>
<p>
<br/>
</p>
<p>
<br/>
</p>
</section>
</section>
</section>
![Smart Running Revolution: Personalized Plans for Everyone [83dc]](https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7397%2F10548xGfHDlY7Cc2tkbJ6N6P.jpeg?generation=1715761767721364&alt=media)
![Smart Running Solutions: GPT-4o Plans for Better Health [442b]](https://storage.googleapis.com/download/storage/v1/b/runboxapp-web-online.appspot.com/o/public%2F7379%2F143181xAxTxnAvohHhYzeHS32.jpeg?generation=1715761745455887&alt=media)