Core training is a routine doing the rounds for the past few years, and with good reason. Training the core to be strong and stable can create a solid base for one’s body, allowing you to stay upright, helping to stand, walk, run and perform everyday chores efficiently. The core comprises a series of muscles — abdominals, the gluteus, the lower back, the oblique muscles and various other muscle groups. Having a strong core comes with great physical benefits, which can be a huge pay-off to our daily lives and for those who are involved with athletics and sports.
It is important to note that our core is always working. No matter the drill or the exercise, the core has to get involved in any physical activity to help the body move or perform.
It works best if the following drills are a part of a circuit programme or as a finisher workout at the end of a regular training session.
A strong core...
- Leads to better body balance and stability.
- Helps prevent injuries.
- Gives the ability to carry more load.
- Protects the spine and internal organs.
- Enhances daily life and sports performance.
- Gives greater functional strength.
Turkish Get-up
TGU is a very popular exercise among fitness enthusiasts and coaches worldwide. It’s considered a ‘super exercise’, which works the body as a whole. It tests the core stability, total body mobility and flexibility in the same lift. The drill requires you to start from a lying position holding up a dumb-bell or a kettlebell, followed by a sit up, a lunge and a standing lockout. Once in the full lockout position, you have to reverse the entire movement in a slow and controlled manner. The focus here is to keep the weight under control and not let it go out of alignment. The pay-off is great with benefits carrying over to other exercises and one’s daily life. One can use the TGU as a warm-up or even as a finisher at the end of the workout.
Front Squat with Sandbag
The sheer nature of sandbags makes it quite challenging from get-go. The shifting of the sand within the bag poses a great challenge at every step. Like squatting in general, this exercise works your legs, core and glutes very well. Over here the core has to be contracted and engaged throughout the movement, to not allow the sandbag to fall and keep the athlete as upright as possible.
Kettlebell or Dumb-bell Renegade Rows
Renegade rows are a terrific core engager. As you are executing the movement over a certain element of instability, one is forced to stabilise the core to avoid slipping or falling. Form is very important here to challenge the core. Avoid letting the hips go up as it will reduce tension. Breathing has to be coordinated and in sync. Inhale as you lift the weight, and exhale as you go down. Try not to make any exaggerated movements.
Dumb-bell Woodchop
The woodchop is a great strength and stability builder for the core against motion. It is performed by standing with feet shoulder-width apart, and bringing a dumb-bell from the outside of your thigh to up and across your body with arms straightened. One has to be slightly crouched when bringing the dumb-bell back across and next to the thigh. Woodchops work the abdominal area, the oblique, lower back, gluteus and quadriceps as well. The exercise translates well into everyday activities.
Farmer’s Walk
Farmer’s walk can be a great test for the core and posterior muscles. This is an extremely functional exercise and has many carry-over benefits. The drill requires you to carry two heavy dumb-bells or kettlebells and move a certain distance, typically 50-100 feet. This exercise also works your grip, forearm and legs.
Medicine Ball Russian Twist
The Russian Twist is performed seated on the floor; one can do it without any added resistance or if one needs an extra challenge, they can use a medicine ball. Few key points to note here are — one needs to contract the abs and twist through the torso during the movement; do not let the entire body shift either side as you are turning because it tests the stability of your core. Exhale on both sides and inhale at the centre. It’s a great exercise to train the abdominal, lower back and the oblique muscles.
Watch out
♦ If you have a history of injury and ailment, get a doctor’s clearance before you start training.
♦ As always, start light and don’t try to move on to heavier weights too fast.
♦ Set the weight down if you feel dizzy or uneasy.
Samrat Sen is a Calcutta-based kettlebell expert and trainer
