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Getting Down to the Core
Written by Rob Ramey Jr., CPT-NASM   

The Bicycle, Exercise #4 (see below)
The Bicycle
Five easy exercises to strengthen your core muscles (and a primer of what those really are anyway).

There was a time when we would hear the word “core” and instantly visualize the inner anatomy of an edible fruit. Today, we hear the word and picture ripped abs performing calisthenics or an exercise involving some bizarre apparatus on a late night infomercial. Due to its increased popularity, it’s definitely the most abused monosyllable in the fitness industry lexicon. 

 

The fact is your body’s core is not just about your abdominals; it also consists of your obliques, lower back, and hip regions of your torso. To think of your core as merely abs is like thinking of the Frost Bank Tower as simply a box made of pretty, blue glass windows, not considering it needs support from the building’s framework, walls, and foundation. So, in addition to the aesthetic aspect, having a well-conditioned midsection will reap many other benefits such as an increase in balance, stability, agility, and support for your internal organs. With that said, a complete and functional core workout should address all of the core areas, inside and out, front and back. Using strictly an ab routine in the overzealous quest to achieve the perfect “six pack” can create a dominant abdominal muscle group, putting excess strain on the opposing weaker erector spinae group. This significantly increases the probability of encountering future lower back ailments as well as setting off a chain reaction of other muscle imbalances in the body. 

Now that you’ve got the idea that a true core workout involves more than just the abs, let’s demonstrate a simple and complete core workout routine possessing five basic exercises that you can do anywhere. The whole workout shouldn’t take more than 15-20 minutes and should be performed about three times a week for optimum results. Make sure all movements are smooth and controlled with no bouncy or jerky motions. It’s also very important to go to fatigue on every set and stretch when finished with your workout. As an additional reminder, always get a doctor’s approval before beginning any exercise program, especially if you have a pre-existing medical condition. And word to the wise, if you’ve just consumed a large meal such as a colossal helping of chile con queso, you might want to kill some time before giving this a try.

COMPLETE CORE WORKOUT


The Plank
The Plank

EXERCISE #1—THE PLANK

Step 1:  Position yourself on your knees with your elbows and forearms on the ground, keeping them should-width apart while clenching your hands into fists.

Step 2:  While keeping your torso straight, extend legs out like a board so that you are balanced on your toes and forearms. Pull abs inward and hold for 10-15 seconds. Repeat for a total of three times.

Goal:  To build up to a 30- to 45-second hold for each set with solid form.


EXERCISE #2—LATERAL PLANK

Step 1:  Lie on one side with feet and legs stacked vertically on top of one another, and with one forearm on the ground.

Step 2:  Draw abs in and squeeze your glutes (but muscles) for additional support.

Step 3:  Lift hips and legs off the ground until the body forms a straight line (like a board) from head to toe, resting on your forearm and feet.  Hold for 10-15 seconds, then switch to the other side and repeat a total of three times on each side.

Goal:  To build up to 30- to 45-second hold for each set with solid form.


EXERCISE #3—REVERSE CRUNCH

Reverse Crunch
Reverse Crunch
Step 1:  Lie on your back with your legs up off the floor directly over your hips and legs extended upward toward the ceiling.  Place your arms on your sides with your hands placed underneath your glutes.

Step 2:  Pull your abs in and keep your neck and shoulders relaxed as you lift your tailbone a few inches up off the floor, pointing your toes up toward the ceiling. To add intensity, as you lift, roll your hips back slightly so that your knees move a few inches towards your chest.  Hold for one or two seconds and then slowly lower to starting point. Repeat eight to 15 times or until completely fatigued.

Goal:  To perform 15-20 reps each set with solid form. 

EXERCISE #4—THE BICYCLE

Step 1:  Lie on your back, place your hands on the sides of your head (don’t interlace fingers) and hold elbows out to the sides but rounded slightly in. Bend your right knee and move toward your chest while extending your left leg up at a 45° angle to the floor. Curl up and to the side so that left elbow moves towards right knee. (See top photo.)

Step 2:  Twist to the left as you straighten your right leg and bend your left leg. Hold for one or two seconds before moving into the next repetition. Do eight to 15 reps on each side or until completely fatigued.

Goal:  To perform 15-20 reps each set with solid form.


EXERCISE #5—ALTERNATING ARM/LEG RAISE

Can you find the bad form? (Neck should be loose, chin tucked.)
Arm/Leg Raise
Step 1:  Begin with your knees and elbows shoulder-width apart on the ground and with your back straight and parallel to the floor. Draw your abs in tight and tuck your chin.

Step 2:  Slowly raise your right arm with your thumb up, and your left leg with toes pointed away from your body. Keep both arm and leg straight while lifting them to your body height from the floor. Hold for one or two seconds, and then slowly return both arm and leg to the ground, maintaining proper alignment. Continue alternating with the other side until you complete eight to 15 reps on both sides or completely fatigued.

Goal:   To perform 15-30 reps each set with solid form.

 

Rob Ramey Jr. is a NASM-certified personal trainer with over 20 years experience as a personal trainer, fitness director, and fitness retail business owner. He’s currently the owner of SYNRG Fitness Training and may be contacted by visiting synrgfitness.com.