Its that time of year again when everyone is going through their last ditch efforts to try and reveal a flat stomach. If you travel down the magazine isle of any grocery store or book store and pick up any fitness magazine, you can find 20 articles about how to get “ripped abs” for summer.
You bet your ass having a 6 pack of abs to show off is an awesome feeling! However, there is much more that goes into creating a perfect core than just of few crunches….
Core training can be a controversial subject. Just mention the topic and you will get people to start talking about the best way to work your “abs”. The thing that always makes me cringe a little, is when I hear people say “yea I just throw in a little core work at the end of my workout” or when I see trainers blast their clients with multiple random “ab” exercises at the end of their sessions to really “finish them off”. The logic that you train “core” last in a workout really never made sense to me. When it comes to the general population, the weakest area that we all have in common tends to be our CORE. So why not give your core the attention it deserves, and train it as a priority first?
First lets Break Down the 4 Different Core Exercise Categories :
Basic Stabilization– movements that are used to establish good core function (motor control) for people that are not quite ready yet for pure core stabilization exercises.
Pure Static Stabilization– these are movements that are typically some kind of static timed hold without the movement of the limbs while your spine and pelvis are stabilized.
Dynamic Stabilization- These are movements in which we you keep the spine and hip joints stable and move only at the shoulder joint OR we keep the spine and the shoulder joints stable and move only at the hip joint.
Integrated Stability– These are movements that require core stability while both the shoulder and hip joints are working. You are integrating the core into more “functional” movements.
HOW TO PUT IT ALL TOGETHER
Depending on your needs there are several different ways we can put the information above together in your workout. A typical workout session for most of our clients at Renegade consists of one pure static stabilization exercise held for time and one dynamic exercise for reps or a timed set of reps.
Below I have listed 4 Core Specific Workouts you can add first in the line up of your next workout:
Workout A (Pure Stabilization and Dynamic Stabilization)
- Front Plank Hold
- Kettlebell Farmer Walk
Workout B (Pure Stabilization and Dynamic Stabilization)
- Side Plank Hold
- TRX Pike
Workout C (Dynamic Stabilization)
- TRX Fall-outs
- DB Renegade Rows
Workout D (Dynamic Stabilization)
- Valslide Push Aways
- Kettlebell Windmill
SUMMARY…there is more to it than just doing “ABS”