So You Want Your Core to be Sore?

A Personal training client wanted her core to be sore. At the same time, I read “Core Knowledge” about “the real science that will help you sculpt flat abs” in the April 2012 issue of Fitness Magazine. While trying the nine exercises in the magazine article, I thought, “I know harder, more effective versions of many of these exercises.” So, on my quest I went, asking the other personal trainers at the Harbor Bay Club, apersonal trainer friend, my little gymnast daughter, and my gymnastics coach at Bay Island Gymnastics for the toughest, most effective core exercises they knew. Altogether I have 40 hard core (“hard, core” or “hard-core”) exercises.

The reason the Fitness Magazine article had easier versions of core exercises I already knew is that the article was written for the general population, who should NOT be doing the toughest, most effective core exercises. My list has advanced exercises, not designed for beginners. They are exercises designed for athletes, personal trainers, and hard-core exercisers, like those who helped me create the list.

In addition, these exercises must be done with correct form for effectiveness and to prevent injury. This is very important! The majority of new exercisers who start out with advanced exercises get too sore and stop or get injured, forcing them to stop. It is imperative to use correct form to get the most out of the exercises and lack of proper form is a major cause of injury. You don’t want to risk injury due to poor form.

I have written a list with only brief explanations. Since it is written for Certified Personal Trainers, I have merely listed the names of the exercises with a description only where necessary. I grouped them by basic starting position but didn’t explain which joints are stabilized and which joints move. I didn’t talk about proper alignment, movement technique, and which muscles to contract. Also, there is no mention of safety or injury factors or common errors to avoid. Trainers know, or know where to find, complete and specific details for each exercise.

More importantly, the exercises you choose for yourself depend on your goals: Do you need core endurance because you sit in a chair all day? Do you need core speed for tennis? Do you need overall core strength for swimming? Do you want to lose some belly flab? Different exercises produce different results. You need the exercises that will help you achieve your goal.

In the end the toughest, most effective core exercises for you are ones you are not used to doing that you start to do regularly (3+ times a week) and that will prepare you for your goal. If you are not doing any core exercises, then you have the world at your ... er, core. You don’t need tough ones, you need any! But consult your health care provider before starting any exercise program. If you are already doing 30 crunches a day, try something different.

Look through your magazines at all the flat abs. Those models didn’t get them from sitting around reading blogs and magazines (unless you are in a plank position while you read!). They got them from doing LOTS of core exercises and cardio, eating far less than the typical American, and being photoshopped. Can I repeat that: and being photoshopped! Do those four things and you’ll have flat abs, too!

Author Suzanne Fong is a Certified Personal Trainer and Group Exercise Instructor in Alameda. She can be reached at Suzanne@BalancedHealthyLifestyles.com