core training what is it 80% of people dont know

However, to understand the core, you may need to abandon outdated training methods. In fact, the crunch, long revered for shaping the core, is actually one of the least effective exercises.

First, you need to understand that the core is not just the abdominal muscles. The core includes all the muscles that support the torso, including the shoulders and hips. To achieve a highly functional core, you need to train the upper body, midsection, and lower body. To simplify the complexity of core exercises, we divide them into three groups: upper core, mid-core, and lower core.

The upper core consists of the chest muscles and the front shoulder muscles, back muscles, and shoulder blade muscles.

The muscles of the upper back are often weak, leading to slouched shoulders and a curved upper spine. This posture is not only unattractive but can also cause upper back muscle problems and reduce core functionality. When the upper back is in a slouched position, it is difficult to activate the abdominal muscles.

To find the proper posture for the upper body, stand straight and focus on the upper back. Rotate the shoulders outward and turn the palms forward. Continue rotating the shoulders back, bringing the shoulder blades toward the center of the back while gently lowering them. You should feel the upper back muscles activate to maintain the upper core posture.

The mid-core muscles are layered. The deepest core muscles include the diaphragm, transverse abdominis, rectus abdominis, obliques, spinal muscles, and pelvic floor muscles. These muscles stabilize the body's core and play a crucial role in supporting the spinal structure. Training these deep muscles is essential for relieving lower back pressure.

The mid-core can be seen as your energy center. When the mid-core is strong, you can derive power or strength from the core in various activities. However, poor posture, lack of exercise, and over-reliance on modern conveniences can weaken the mid-core muscles.

Prolonged sitting can cause the mid-core muscles to become lax. Without conscious training of the mid-core, these muscles can become weak and even lose function.

The lower core consists of the hip muscles and pelvic muscles. Finding a correct neutral pelvic position can reduce pressure on the back and hips.

a. Anterior tilt, b. Posterior tilt, c. Neutral

In addition to the deep core muscles of the pelvis, training the large muscles of the hips is also very important. If you already know how to use the deep core muscles, including the transverse abdominis, pelvic floor muscles, and deep obliques, you can start training the larger superficial muscles to form a strong integrated core unit. For most people, the gluteal muscles are relatively weak. When the gluteal muscles are insufficiently strong, the pelvis can easily become misaligned, leading to excessive lower back pressure.

Hold each side for 3 to 5 breaths

Starting position: Kneel with hands directly under the shoulders, perpendicular to the ground, fingers spread. Knees are directly under the hips, thighs perpendicular to the ground. Head, spine, pelvis, and hips are in neutral alignment.

Movement: Start in tabletop position, lift one arm forward, and extend the opposite leg back. Keep the body in a neutral position as you lift the arm and leg.

Posture: Maintain neutral spine alignment, avoiding hip deviation. The lifted arm and leg should form a straight line from heel to fingertips.

Breathing: Inhale as you engage the core muscles. Exhale as you extend the arm and leg.

Repeat 6 to 12 times on each side

Starting position: Begin in a prone position. Extend arms forward over the head, hands apart, about shoulder-width, palms facing down.

Movement: Lift the upper body, performing a back extension, while the legs perform a low hip extension. Lift one arm and the opposite leg. While keeping the hips and lower back stable, lower the hand and leg, then switch to lift the other arm and opposite leg. Alternate sides to form a swimming motion.

Posture: Extend the body by lifting the head upward and stretching the feet downward. Keep the abdominal muscles lifted toward the spine.

Breathing: Inhale as you lift one arm and the opposite leg. Exhale as you switch sides. Alternate sides.

Repeat 3 to 5 times on each side

Starting position: Begin in a seated position, cross the ankles, one knee pointing toward the ceiling. Place the opposite hand on the ground, fingers spread, arm extended outward at an angle from the shoulder. The other hand's palm faces up, wrist resting on the raised knee.

Movement: Lift the body from the base of the hips into a lateral bend, supported by the arm. Extend the upper arm over the head, forming an arch, with legs straight and together, bending along the body. Lower back to the starting position.

Posture: Extend from the top of the side bend, with the supporting arm perpendicular to the ground, lifting the waist and hips, forming an arch with the entire body. Align the hips and chest at the highest point.

Breathing: Inhale as you lift, exhale as you complete the side bend, inhale while holding the side bend, and exhale as you return to the starting position.

Repeat 6 to 12 times

Starting position: Sit upright with knees bent, feet on the floor, hip-width apart. Extend arms forward at shoulder height, palms facing down. Relax and lower the shoulders away from the ears.

Movement: Rotate the pelvis inward, engage the abdominal muscles, and lower the front of the chest to roll the body back. Slightly tuck the chin, leaving a fist's distance between the chin and chest. In the roll-back, form a gentle curve from the pelvis to the mid-back. Continue rolling back until the lower back just touches the floor. Lift back up by pulling the front of the chest down, rolling up to an upright seated position.

Posture: Maintain a gentle curve from the pelvis to the head. Avoid tucking the chin too tightly or shrugging the shoulders.

Breathing: Inhale while sitting upright. Exhale while rolling back. Inhale to hold. Exhale while rolling back up to the upright seated position.

Repeat 8 to 12 times on each side

Starting position: Begin in a side-lying position.

Movement: Lift the waist, forming a straight line with the body, and lift the upper leg slightly above the hip.

Posture: Maintain a straight line from head to toes, slightly rolling back to reduce pressure on the bones under the hips.Slightly roll back.

Breathing: Inhale as you lift the leg, exhale as you lower the leg.

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The above content is from

'Fusion Training: Mixed Exercises and Program Design for Fitness, Yoga, Pilates, and Ballet Movements'

Published by People's Posts and Telecommunications Press