building a core muscle group like steel from all angles


In previous articles, we introduced the necessity of plank training and advanced training methods to help you better understand why runners need to practice planks. But is core training for running just about doing planks? Clearly, that's far from enough. Today, we'll show you how to add more diverse core exercises to your plank training, making your core workouts more 3D.


1. Why just doing planks is not enough


Planks primarily train the muscles at the front of the torso—the transverse abdominis. Unlike other muscles, the transverse abdominis does not produce movement through contraction but increases intra-abdominal pressure. This pressure is crucial for maintaining trunk stability and supporting the spine.




However, planks only stabilize the front of the torso. The stability of the spine and pelvis requires not only the transverse abdominis at the front but also the muscles on the sides and back of the torso.




The core muscle group includes not only the rectus abdominis and transverse abdominis at the front but also the internal and external obliques, quadratus lumborum on the sides, and the erector spinae and multifidus at the back. In other words, core muscles are distributed all around the torso. Training all these muscles falls under core training. Therefore, planks only target a part of the core muscles and have limited effects on the muscles at the sides and back of the torso.




2. Don't neglect the muscles on the sides and back of the torso


Recent studies have found that the muscles on the sides of the torso are crucial for pelvic stability. These muscles connect to the pelvis, so balanced side abdominal muscles are essential for keeping the pelvis level. Otherwise, you might end up with one side of the pelvis higher than the other. This explains why many runners who do a lot of planks still experience torso swaying and hip twisting while running, indicating poor pelvic control.




In other words, while doing planks is not wrong, core training should not be limited to planks. You also need to train the muscles on the sides and back of the torso. These muscles are vital for pelvic control and preventing issues like leg length discrepancies or uneven pelvis.




We have observed that many runners experience torso swaying and pelvic movement during running, often due to insufficient training of the side muscles of the torso, leading to pelvic instability. Even extensive plank training does not help improve this situation because the transverse abdominis trained by planks does not significantly control pelvic tilt. Therefore, while planks are a typical core exercise, they are not comprehensive. Only by training your core muscles more three-dimensionally can you build a strong and stable torso.




Additionally, bridge exercises can effectively enhance the strength of the glutes and the erector spinae at the back of the torso, which is important for reducing running-induced lower back pain. Strong back muscles also play a crucial role in trunk stability.


3. Making your core training more 3D


So how can you achieve comprehensive core stability training? Besides planks, you need to train the muscles on the sides and back of the torso: side bridge exercises can train the side muscles, while bridge exercises can train the back muscles. Here are 12 levels of side bridge training and 8 levels of bridge training that will open your eyes. Combined with planks, they can make your core training more 3D. Gradually implementing advanced training according to different levels is also a good way to avoid the monotony of static support exercises.


3D Core Training




4. 12 Levels of Side Bridge and 8 Levels of Bridge Training


Kneeling Side Bridge: Mainly suitable for beginner runners, people looking to lose weight, those with lower back pain, and women




Side Bridge Level 1: Kneeling side bridge, target 1 minute




Side Bridge Level 2: Kneeling side bridge with arm raised, target 45 seconds




Side Bridge Level 3: Kneeling side bridge with leg lift, target 30 seconds




Side Bridge Level 4: Kneeling side bridge with arm raised and leg lift, target 30 seconds




Side Bridge Level 5: Kneeling side bridge with high leg lift, target 20 seconds




Side Bridge Level 6: Kneeling side bridge with high leg lift and arm raised, target 15 seconds


Side Bridge: Due to its difficulty, it is mainly suitable for advanced runners, seasoned runners, trail runners, triathlon enthusiasts, and fitness enthusiasts




Side Bridge Level 7: Side bridge, target 1 minute




Side Bridge Level 8: Side bridge with arm raised, target 45 seconds




Side Bridge Level 9: Side bridge with leg lift, target 30 seconds




Side Bridge Level 10: Side bridge with arm raised and leg lift, target 30 seconds




Side Bridge Level 11: Side bridge with high leg lift, target 20 seconds




Side Bridge Level 12: Side bridge with high leg lift and arm raised, target 15 seconds


Bridge: Mainly suitable for beginner runners, people looking to lose weight, those with lower back pain, and women




Bridge Level 1: Regular bridge, target 1 minute




Bridge Level 2: Single-leg bridge, target 30 seconds


Elbow (Hand) Supported Bridge: Due to its difficulty, it is mainly suitable for advanced runners, seasoned runners, trail runners, triathlon enthusiasts, and fitness enthusiasts




Bridge Level 3: Elbow-supported bridge, target 30 seconds




Bridge Level 4: Hand-supported bridge, target 30 seconds




Bridge Level 5: Elbow-supported single-leg lift bridge, target 20 seconds




Bridge Level 6: Hand-supported single-leg lift bridge, target 15 seconds




Bridge Level 7: Hand-supported knee-bent bridge, target 20 seconds




Bridge Level 8: Hand-supported single-leg knee-bent bridge, target 15 seconds


Key Points:


1. When doing kneeling side bridges, keep the knee, hip, and shoulder in a straight line; when doing foot-supported side bridges, keep the foot, knee, hip, and shoulder in a straight line.


2. In bridge exercises, the shoulder, hip, and knee should always be in a straight line.


3. In side bridges with arm raises, the arm should point straight up, and maintain torso stability.


4. In hand-supported and elbow-supported bridges, keep the arms perpendicular to the ground and push the hips up as much as possible.


5. Slightly tuck the chin, keep the head straight, and avoid tilting the head back or looking down.


6. Maintain normal breathing and avoid holding your breath.


7. Maintain the quality of the movements for as long as possible.


5. Conclusion


Runners are increasingly focusing on core training, which is good. But are you only doing planks? Core training needs to be more comprehensive and balanced to truly help you run better. Otherwise, you might find that despite doing planks, your running form is still incorrect and your core is unstable. Add some side bridges and bridge exercises to your plank routine!


(This article was originally published on Codoon and is reprinted with official authorization.)
Created: 2016-03-04 03:03:29