“CORE” or the center (core) of the body is probably the most inflected word in fitness centers. But what does this term actually mean? In the next part, we will focus on CORE training and its basics and we will also refute a few myths about this part of the body.
In the very first part , we will refute the first myth. CORE ≠ six packs or bars. One word ≠ One muscle. The CORE is a grouping of all the muscles that are located in the area from the shoulders to the pelvis, including the lumbo-pelvic-hip complex, but also the thoracic and cervical spine. To give you an idea, let’s list a few muscles that belong to the CORE muscle group:
- Rectus abdominis muscle – “bricks”
- Internal and external obliques
- Transverse abdominal muscle (transversus abdominis) – the deepest layer of the CORE muscle
- Erector spinae
- Multifidus – a spinal stabilizer that runs along the vertebrae from the neck to the pelvis
- Square lumbar muscle (quadratus lumborum)
- Diaphragm – the main respiratory muscle in our body
- Hip flexors
- Hip extensors
This means that any workout that involves the work of the hip joint, abdominal muscles, but also the area of the scapula and thoracic spine can be referred to as CORE training. A properly set CORE training program will help an athlete to a long-term and successful career by building the right foundation for special movement patterns, or an ordinary person who suffers from back or shoulder pain.
CORE function:
When we look at it in terms of functional anatomy, the vast majority of CORE muscles are defined as stabilizers and not as muscles performing movement. This means that they are primarily intended to prevent movement and limit uncontrolled rotation, flexion or extension of the torso. Many cases of lumbar spine pain are precisely due to the fact that the abdominal muscles are unable to maintain tension and control the rotational forces between the spine and pelvis. It follows that athletes or even ordinary exercisers should first be able to prevent rotational forces before they start producing them . The second function of these muscles is to transfer energy between the lower and upper limbs. Many times, this transmission is ineffective, due to weak points and imbalance of the CORE muscles (weak links).
CORE dysfunction:
The body is the best compensator of movement and always gets where it wants to go by the path of least resistance, and it doesn’t care if it’s biomechanically correct (path of least resistance). If we need to perform the movement in the thoracic spine or in the hip joint, which are supposed to be naturally mobile, but for some reason (e.g. lack of movement) this is not the case, the body performs the movement with the help of the lumbar spine (trunk or lower back), which should be naturally stable. And this can cause back pain, but also unpleasant injuries. The most rotation from the entire spine should be especially in its thoracic part and pelvis , and not in the lumbar area. Unfortunately, with an inactive and sedentary lifestyle , we often lose mobility in these places and weaken the muscles of the core of the body, which leads, for example, to the aforementioned pain.
When to include CORE exercises:
Ideally at the beginning of training in the form of “activation” or “corrective” exercises. This will ensure that the muscles of the core of the body are properly activated and we can further use them better, e.g. in complex exercises (squats, deadlifts) or in ballistic and rebound exercises to stabilize and transfer energy. Another option is to include certain exercises in the form of active rest in the break between exercises for the top or bottom of the body.
Basic categories of CORE exercises:
- Antiextension – e.g. plank
- Antilateral flexion – e.g. side plank
- Anti-rotation , e.g. plank with upper/lower limb lift.
Classic plank technique – exercise aimed at anti-extension of the spine:
We lie down on the mat with our faces to the ground. Our shoulders are resting on our elbows, palms together, and our knees are still on the ground. Then lift the chest by pushing off the ground through the elbows (filling the interscapular space), gently contract the gluteal muscles and lift ourselves on tiptoe by peeling our knees off the ground. The head is in extension of the torso and the back is in a neutral position – we do not try to underplant the pelvis too much . In the plank, the exerciser should look basically like when standing, only in a horizontal plane.
For complete beginners, the 15-30 with plank is enough stimulus to maintain the correct position. The ideal progress is to the level of 1 minute of stamina. Subsequently, I recommend choosing progress by making the exercise more difficult and not adding time. We can make the exercise more difficult, for example, by lifting the lower or upper limb (anti-rotation) or adding weight to the back (for the very advanced).