The concept of the core can be confusing and complicated. But it needn’t be. In the simplest way possible, the core is just a network of body parts that achieve one thing: stability. Which does mean that it goes a lot further than the abdominal and lower back muscles (sorry, crunchers). Much, much further.
In fact, the core also consists of muscles like the latissimus dorsi, the hip flexors, and even the neck extensors. This is because muscles like these attach to the spine and stabilize it, while enabling us to then move the rest of the body.
We can, of course, get technical here and say that every muscle (and tendon and ligament and sheath of fascia) enables stability. We can point out that the eye muscles help us track and focus on objects, the foot muscles help us grip the floor when we lunge, and the shoulder muscles ensure rigidity when we perform exercises like the push-up. But let’s keep things simple here, shall we?
Achieving Core Stability
When core stability (aka., core strength) is achieved, we unlock the ability to transfer forces (move) efficiently, build strength, and protect the body. We also gain the ability to perform a deadlift—i.e., a movement that requires rigidity within the whole body as the lower limbs move—safe and strongly. And when we’re running, we are better equipped to keep our posture in check while our limbs go about their business.
However, having the core stability to perform movements is only half the story. It’s also the ability to move in and out of stability when required that is important.
It’s being able to sleep strangely and not suffer the next day. It’s being able to train martial arts or gymnastics and contort the body in strange ways. In other words, it’s being able to achieve stability and mobility in the right places at the right times, that is the key in this whole story. And since everything in the body plays a role in achieving this, you could potentially argue that every exercise can train your core strength. And to that I would say: yes, you are right.
Deadlifts and squats and push-ups and chin-ups are all core exercises. Meaning, they all require you to stabilize the spine as you move through the limbs). But to give you what you came here for, here are five core-specific exercises that will help up your understanding for the core, while also increasing your strength.
#1 – Bird Dogs
#2 – Deadbugs
#3 – Swiss Ball Ab Rollouts
#4 – Pole Chops
#5 – Farmer Walks
Don’t let this article be just about what core exercises I like. Let me know what your ones are down below. And if you enjoyed this article and think you might know someone that could benefit from it, why not share it?
Thanks for reading.