Best Strategy For Building A Strong Core

The terms core and abs have been used interchangeably for quite some time now.  However, when you get down to the anatomical nitty gritty, they’re not one and the same.  While the abs may be a part of the core, the core is made up of many intricate muscles and does not solely consist of the abs.  So, if you put aspirations for a six pack aside, strengthening core muscles can be achieved in many ways. The core idea to remember is stability.

Muscles Earn Their Keep

Every muscle group in our body serves at least one purpose; among other things the core is responsible for us maintaining our balance. When we walk, stand upright, play sports, sitting upright, whatever physical activity you are performing you can thank your core (along with your sense of equilibrium) that you’re not toppling over.  So, what does this have to do with building core muscles? Everything.

The Core, What Is It Good For?

The best way to train a muscle is to understand what the function of that muscle is. Hamstrings bring your feet to your butt so performing leg curls strengthen that. Chest muscles push your arms away from your body, so bench presses will strengthen that ability. Now, the ability that we’re strengthening here is balance. One of the best movements for strengthening balance is the Squat.  Think about it: you’re upright, attempting to sit down (with no chair), and you are carrying an extra load (the bar with some weights).  If you had a weak core during this movement you would fold…literally.  There are many forms of the Squat, and it needs to be a legitimate squat; no, leg presses do not count here. For the average gym goer, Front Squats would probably work your core more than any other variant (except the overhead squat, which is a very complex movement).  One last piece of information, for lighter weights (weights less than 90% or so of your One Rep Max) you shouldn’t be using a weight training belt.  These belts act as a crutch by performing the bracing function of the core; a muscle that doesn’t have to perform becomes weak.  So this leads us to the next portion of core training.

Brace For Impact

Another exercise that would strengthen your balance is the Plank. Planks engage the other function of the core which is Bracing. Now, bracing and balance can be one in the same depending on the circumstance, but the focus here is to engage the muscles of your core by isometrically (holding still in a position) flexing all of the muscles. Strengthening your core in this aspect will improve your balance as well as your posture by allowing the small intricate muscles that often get neglected, and over powered, to perform their function.

So to sum up: Do Squats and Planks.  After a few weeks of incorporating these movements into your workout regimen you should begin to notice a difference.  Differences in your posture, the amount of weight you move, and how you breathe.  A result of proper core training will result in more defined abdominal muscles, which is what you would have considered to be the core…but not anymore. 

Do Squats And Planks.