INTRODUCTION

The core is the basis of all movement patterns. From standing, to walking, to running, to jumping, to lifting weights, their core plays an important role in human function. A defunct core will lead to pore posture, inhibited breathing, poor movement and a general lack of strength. To many of you, core training is merely a way of impressing the opposite sex, or at least the eventual hope of. However as core training alone, will not improve your midsections appearance, an overall reduction in body fat being the larger priority, you may need additional reasoning for incorporating core training. The reasonings are plenty, the core being a main component of postural support, means it is often called upon during heavy compound lifts, especially those from a standing position. Resistance training incorporating the muscles that make up one's core can help improve overall strength. Stability and strength, are not the only possible functions of the core, the core is also used to generate power in movements of rapid rotation or trunk flexion. Training the core in such movement patterns, with resistance, and at speed, can help develop the entire bodies ability to generate power.

Now that I have explained the advantages associated with consistent core training, I will now delve into the specifics, of movement, anatomy, exercise variations and programming.

MUSCLES INVOLVED/ MOVEMENT PATTERNS

Rectus abdominis-trunk flexion and lateral flexion
Trans abdominis- trunk compression
Obliques-trunk lateral flexion and rotation

EXERCISES

Exercise	muscles involved
crunches	Rectus abdominis
reverse crunches	Rectus abdominis
sit-ups	Rectus abdominis
weighted sit-ups	Rectus abdominis
sprinters sit up	Rectus abdominis
sit up, into med ball throw	Rectus abdominis
mountain climbers	Rectus abdominis
candlesticks	Rectus abdominis
V-tucks	Rectus abdominis
V-snaps	Rectus abdominis
V-sits	Rectus abdominis
Hanging leg raise	Rectus abdominis
Hanging knee raise	Rectus abdominis
Supine knee tucks	Rectus abdominis
Russain twists	Obliques
Band batters rotation	Obliques
Brazilian crunches	Obliques, transverse abdominis
Heel touches	Obliques
side crunches	Obliques
Torsonator twist	Obliques
landmine press	Obliques
Turkish get up	Obliques, transverse abdominis
Hanging windmill	Obliques
Flutter kicks	Obliques
Lateral med ball throw	Obliques
Bicycles	Obliques
Plank	Transverse abdominis
Side Plank	Transverse abdominis
Arm raised plank	Transverse abdominis
Leg raised plank	Transverse abdominis
Band resisted plank	Transverse abdominis
Saucer holds	Transverse abdominis
Chest touches from push up position	Transverse abdominis

EXAMPLE WORKOUTS

Circuit

2-3 rounds of 1-minute work, 15 seconds rest, each exercise. 1 minute rest in-between rounds.
A. Sprinters sit-ups
B. Supine knee tucks
C. Heel touches
D. Bicycle
E. Saucer hold
F. Plank

Weighted

A. Plate sit-ups, 4 sets of 8 reps
B. DB side bend, 4 sets of 8 reps each side
C. Landmine twist, 4 sets of 8 reps each side
D. weighted planks, 4 sets of 30-60 seconds

All round

A1. Cable crunch, 4 sets of 8 reps each side
A2. Hanging leg raises, 4 sets of 15 reps each side
B. cable side crunch, 4 sets of 8 reps each side
C. Brazilian crunches, 4 sets of 15 reps each side
D. Band resisted planks, 4 sets of 30 seconds each side

Standard

A. Sprinters sit-ups, 3 sets of 10 reps each side
B. Side crunch, 3 sets of 10 reps each side
C. Plate Russian twist, 3 sets of 10 reps each side
D1. Plank, 2 sets of 1 minute
D2. Side Plank, 2 sets 30 seconds each side

Medicine ball

A1. Medicine ball sit-up, 5 sets of 15 reps
A2. Medicine ball wood chops, 5 sets of 15 reps each side
A3. Medicine ball plank, 5 sets of 30-60 seconds

Power

A1. Landmine press, 3 sets of 5 reps each side, 2:0:X tempo
A2. Landmine twist, 3 sets of 5 reps each side, 2:0:X tempo
B1. Medicine ball sit-up, into throw, 3 sets of 5 reps
B2. Seated Medicine ball, lateral wall throw, 3 sets of 5 reps each side

INCORPORATING CORE TRAINING INTO ONE’S PROGRAMMING

Single sessions- Sessions that focus entirely on core develop are an often overlooked addition to one's programming. By electing an entire session, dedicated to solely core training, one can train the core with added resistance and volume without the worry of fatigue affecting primary lifts. A Core focused session should incorporate a range of exercises with varying, planes of movement, loads, muscles and tempos.

Finishers- Core should be preferably trained at the tail end of a session, if not the sole focus of the session, as fatigued core muscles can lead to a decrease in strength and stability during all movement patterns. A single or small assortment of exercises performed in sequence, programmed to round out a session, is a great way of incorporating core training without fatiguing the core stabilizers for the workouts to follow that week. Making sure each of the 3 muscles that make up the core musculature, is trained throughout the training week, is advised.

Core Training