Want to improve your Internal obliques? Do you even know what they are?

If you read our last blog you would have seen the Core challenge we set for you.

Today we wanted to answer three very important questions about core training.

What is the core?  Why is it important to build and strengthen your core? How do you get the most out of your time when training core?  

1. What the core is? We think is really important to discuss what "Core" means to us. You'll probably get a different answer from each trainer you ask, however as you learn about how the body moves and functions you realise that it's designed to functionally work together in a way where we can run, jump, twist, bend etc. Therefore, we could argue the core stems from your shoulder blades, down your spine. This is why core exercises should include curls, extensions, lateral flexion, twists as well as exercises supported by your shoulders.

 

Flag, gym, exercise, candlestick, dragonfly

2. Why it's important: building strength, mobility and skills are often a major focus while core is neglected. We have trained hundreds of people in gymnastics, CrossFit and through general fitness programs, introducing consistent core training has been one the most advantageous for skill progression. Developing your core allows your body to function and work together, which is essential for complex movements requiring so much coordination and strength.

3. How to get the most out of your core sessions:

- Frequency, once a month is simply not enough. Frequency is important, as athletes with a gymnastics, diving and acrobatic background we want to share the insider secrets. First thing to know is that core work is done in some capacity every single training session.

- Understand which core muscles are you using. Many people say they don't need to do core as they squat, deadlift, run etc which uses their core. This is true, however your core is also made up of stabilisers, Intrinsic core- transverse abdominis, internal oblique, lumbar multifidus, pelvic floor and the diaphragm) the most effective way to work these are with small loads for longer periods of time.

- Variety and progressive exercises, everyone has their "go to" core exercises which are re-used over and over. Your body will respond better to different stimulus.

- Learn how to switch on your inner core muscles. Pull your belly button in to your spine, don't hold your breath, pull upwards from your pelvic floor (as though you are holding in your pee). This will all get easier with practice.

If you want to know how we train our core, check out our Core One and Two programs.