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What is Core?
When we refer to the core, we are referring to several groups of muscles, not just one. We should also talk about these muscles as “movers” versus “stabilizers,” and I’ll explain what that means as we get further along.
The main components of the core are:
- the rectus abdominis (your six-pack abs) at the front
- the internal and external obliques on the sides
- the transversus abdominis (the deepest abdominal muscle that wraps around your midsection horizontally)
- the erector spinae (the rope-like muscles next to your spine)
- the multifidus (a very deep muscle that runs along your spine)
- the quadratus lumborum (another deep muscle in your lower back, above your hips)
- the diaphragm (this breathing muscle is the top, or the roof, of your core)
- the pelvic floor muscles (these make up the bottom, or floor, of your core)
Together, these muscles work to provide support and strength for your abdomen.
It can be helpful to think about the image of a barrel when thinking of your core muscles, with the diaphragm on top, the pelvic floor on the bottom, and the other muscles wrapping around the middle in various directions.
Beginner Core Exercise
A core specific work out should last no longer then 20 mins. Any more then that you risk overtraining the muscles and increase the risk of injury.
Below I have outlined a workout plan for beginner core exercise based on age group.
18 - 40 years old
Plank- 3 x Long as you can hold (until technique failure)
Key tips:
- Make a straight line from your shoulders to your heels
- Keep your elbows beneath your shoulders
- Keep your pelvis and belly button pulled in to stop your back from arching
- Stay relaxed and breathe.
- The intention is not to squeeze but to stay braced.
Glute bridge- 3 sets of 12-16 reps (hold each for 3-5 seconds)
Key tips:
- Pivot on your shoulders and push your heels into thefloor
- Move your hips forward by squeezing your glutes tightly
- Avoid arching your back
- Keep your hips off the floor as you lower to hold tension through your set
Side plank- 3 sets x both sides 30- 60 seconds each side
Key tips:
- Place your lower elbow directly beneath your shoulder
- Lift your hips from the ground to form a straight line along your body
- If you find it difficult try bending and resting on your lower knee
- Use your top arm for balance or place your hand on your obliques to feel the tension
Reverse crunch- 3 sets of 12 reps
Key tips:
- Keep your knees bent with your heels close to your bum
- Place your hands by your side for stability
- As you lower your feet to try to keep them slightly elevated from the floor
- Aim to slightly lift your hips at the top of the movement to get full ROM
41 - 60 Beginner Core Session
Kneeling plank- 1 set x 10 reps (hold each rep for 10-20seconds)
Key tips:
- Lie on your stomach with your forearms on the floor. Be sure your elbows are directly under your shoulders.
- Press your forearms into the floor and raise your torso off the floor while keeping your knees, toes, and elbows touching the floor. Keep your core tight and your neck in neutral position (avoid looking up or down), and avoid lifting your hips or dropping them by tucking in your pelvis.
- While engaging your glutes, hold this position for 10-20 seconds, or as long as you can while maintaining proper form.
Glute bridge- 1 sets of 10 reps (hold each for 3-5 seconds)
Key tips:
- Pivot on your shoulders and push your heels into thefloor
- Move your hips forward by squeezing your glutes tightly
- Avoid arching your back
- Keep your hips off the floor as you lower to hold tension through your set
Kneeling superman- 1 set x 10 reps (3-5 second holds in each position)
Key tips:
- Flatten your back while on your hands and knees.
- Squeezing your right glute, reach forward with your right arm while reaching back with your left leg.
- Your body should not sway from side to side.
- Keep your pelvis level on both sides while extending the arm and leg.
- Squeeze your right glute to bring your arm and leg back to the starting position.
- Repeat and alternate sides.
60 + Workout Plan
Seated forward roll ups- 2 sets x 6-10 reps
- Sit in a chair with your legs extended, heels on the floor, and feet flexed towards your face. Extend your arms in front of you. Keep an upright posture; don’t slouch or lean back in the chair.
- Begin curling your chin to your chest. Exhale as you roll the entire torso up and over, keeping your legs straight, abs engaged. Reach down towards the toes.
- Once you can’t reach any further, inhale as you begin to roll back up to the starting position, one vertebra at a time.
- Repeat moving slowly. Avoid using momentum; try to use your abdominals to lift and lower.
Seated Leg lifts- 2sets x 6-10 rep
Key tips:
- Sit in a chair. Your left knee should be bent with your left foot flat on the ground, and your right leg extended. Keep an upright posture; don’t slouch or lean back in the chair.
- Engage your core to raise your right leg. Lift your leg as high as you can without letting your back collapse. Hold briefly before returning your foot to the floor.
Seated side bends- 2 sets x 6-10 reps
Key tips:
- Sit with knees bent and feet flat on the ground. Bend your right arm to bring your right hand to the right side of your head. Allow your left arm to hang at your side. Keep an upright posture; don’t slouch or lean back in the chair.
- Inhale. As you exhale, bend gently at the waist to lower your left arm toward the floor. Keep your chest open and pull your right elbow back to feel a stretch in your right side.
- Inhale to return to starting position. Repeat.