Our list of the 3 best core exercises offer the perfect way to keep your spine health and your abdominal muscles strong and functioning well – no matter where you are!
Those of you who have had some previous ‘iNform experience’ would be fully aware that we tend to stray away from traditional abdominal exercises like crunches, for those movements that train the core in a more movement specific manner.
Now, first and foremost, a bit of a disclaimer – these traditional exercises are unquestionably anatomically correct.
With this I mean that they do indeed train the abdominal muscles – although they certainly don’t really train them in a manner that replicates how they work in the real world.
You see, the muscles of the trunk (AKA, your core) make up a seriously complex system that plays a multitude of roles which are dependent upon the scenario in which they are placed.
With this in mind, they act to stabilise the spine and pelvis during high force and high velocity movements, they transfer force from one limb to another (for example, from the hip to the arm during throwing movements), and can also initiate movement of the trunk itself.
Which should make it pretty obvious as to why traditional abdominal exercises really don’t do enough.
But don’t worry – we have got you covered.
The 3 great core exercises outlined in this article provide a simple way that you can train the muscles of the trunk in an effective and efficient manner. These can be performed at home, and offer a fantastic means of enhancing your ability to stabilise the spine and transfer force – ticking all of the boxes for us.
So, onto our exercises.
The first cab off the rank is the deadbug.
Extremely simple in premise, this great exercise offers one of the most effective ways to improve core strength and improve spinal stability, while also enhancing the trunks ability to transfer force between the upper and lower limbs.
Moreover, it can be performed anywhere and at any time.
We can thank well known coach Tony Gentilcore for the perfect demonstration
An oldie but a goodie!
When performed appropriately the side plank trains the muscles of the trunk and the hip in a manner that teaches proper spine and hip control. This means a healthier spine, and a stronger trunk – both of which are pretty important of you ask me!
Here is a perfect demonstration by super coach, Dean Somerset.
Our third and final option is a specific plank variation that aims to correct the unwanted postural deviations we see as the result of prolonged periods of sitting. I really like this plank variation for a couple of reasons.
Firstly, it is seriously brutal. As a result, you only need to do sets of 15-20 seconds to get a decent effect, and get your abdominal muscles working overtime.
Secondly, it’s really hard to perform incorrectly. Once you get yourself in the proper position, if you ‘lose it’ you will feel it straight away. As a result, you can be sure that this exercises is doing exactly what its supposed to – which is building essentially building a strong and resilient human!
So, without further ado:
And another excellent demonstration provided by Dr John Rusin
So, doing these in a single (very short) session at home might look something like this.
Then rest for 1 minute and repeat the cycle 3-4 times, for a grand total of 10ish minutes.
Simple, and effective.
I appreciate that you may not have the time available to get in a solid gym session every single day – but to say you don’t have the time to do anything is inexcusable. The program provided using the 3 core exercises outlined can be performed in as little as 10 minutes.
Not to mention it can be done literally anywhere, offers the perfect way to promote back health and enhance trunk strength, and allows your burn a little energy in the process.
So give it a go and let us know what you think!
If you would like more ideas on exercise programs you can do at home, visit our home workout library by signing up using the form below:
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