Best core training exercises are key to lower back pain. Developing strength and power. The core is the body’s first point of communication for a movement. Creating stiffness in the spine and static stability for movement to happen from it current location or to hold its position. In this post, we will be breaking down the best core stability exercise and core conditioning exercise to une in your home gym.
What is Core training?
Core training is developing the communication window through the kinetic chain safety (Nervous system, Skelton system, and the muscular system). Developing efficient and effortless movement. Core training is split into two categories. Core stability (inner unit) and core conditioning (outer unit).
What is Core?
The core is the Axial skeleton, should girdle and pelvic girdle. All the muscle around this area is split into the inner unit and the outer unit.
What is Core Stability?
Core stability (inner unit) is the ability to create a holding/stiffness in the spine, shoulder girdle, and pelvic girdle to allow the rest of the body to move effortless and free.
What is a Core Stability exercise?
Where there is no bending or rotation during an exercise it is primarily targeting core stability core training.(inner unit).An example of the core stability exercise would be a plank.
What is core Conditioning?
Core conditioning (outer unit) is the ability to generate force. Once the core stability muscles have created a holding position for the body to move.
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What is a core conditioning exercise?
When there is rotation and bending in an exercise. It is primal targeting core conditioning core training. An example of this would be a cable wood chop.
Core training equipment
Below is a list of the different core training piece of equipment which can be used to develop core stability and core conditioning.
For each piece of equipment, I am going to add one core training core stability exercise and once core training core conditioning exercise.
Below is a list of the different core training piece of equipment which can be used to develop core stability and core conditioning.
Exercise ball
Core training: Core Stability
Supine Hip extension back on a ball
Sitting on a Swiss ball roll back so that your head shoulders and upper backrest on the ball. Lift your hips up so your shoulders hips and knees are in a straight line. Slowly drop your pelvis back to the floor and repeat. Do not roll backward and forwards on the ball it is ok for the ball to move slightly forward as you drop down however the knees should not move in front of your feet.
Core training: Core Conditioning exercise
Swiss ball crunch
Movement Patterns: Bend
Equipment Used: Swiss Ball
Muscle Groups: Anterior, Upper Abdominal
Instructions:
Caution: If you get dizzy when looking overhead i.e. into cupboards overhead or at planes flying by you may move a little forward on the ball to perform this exercise.
Stop immediately if you feel dizzy. This indicates a decrease in blood supply to your brain and can be a sign of vertebral artery occlusion.
Lying over a swiss ball so your back is comfortably supported your head should be extended and touching the ball. * With your tongue on the roof of your mouth slowly roll imagine rolling from your head to your spine.
Unwind slowly from the hips to your head one vertebrae at a time back to the start position.
Exhale on the way up inhale on the way down.
Bosu training
Core training: Core Stability exercise
Bosu Plank
Movement Patterns:
Equipment Used: BOSU
Muscle Groups: Inner Unit,
Instructions:
Kneeling with your forearms on a Bosu dome up.
Drawing your belly button inwards lift your knees to straight legs then hold this position maintaining good spine alignment.
Return to the kneeling position.
Core training: Core conditioning exercise
Bosu Squat to Crunch
Movement Patterns: Squat
Equipment Used: BOSU
Muscle Groups: Gluteals, Hamstrings, Hip Flexors, Quadriceps, Upper Abdominal
Instructions:
Standing with your back to a Bosu on the floor dome up with your arms extended forward at shoulder height.
Drawing your belly button inwards squat down to sit on the front edge of the Bosu then arch back over the Bosu until your head touches the floor whilst raising your fingertips to your temples.
Perform and crunch curling your spine up from head to pelvis. Reach forward with your arms and come to standing.
Repeat
Trx trainer
Core Training: core stability exercsie
Suspension Training Plank
Movement Patterns:
Equipment Used: Trx suspension trainer
Muscle Groups: Inner Unit,
Instructions:
Kneeling with your forearms on a Bosu dome up.
Drawing your belly button inwards lift your knees to straight legs then hold this position maintaining good spine alignment.
Return to the kneeling position.
Core training: Core Conditioning exercise
TRX Single Arm Pull
Instructions:
Attach one suspension strap to a secure anchor point and adjust it to an appropriate height. The lower the handle the harder the exercise will be.
Heels on the floor with your legs straight hanging from a single suspension strap at arm’s length above your shoulder.
Drawing your belly button inwards bend your elbow to pull your trunk upwards whilst simultaneously rotating your trunk and reaching upward with the other arm. Finish with the handle at the side of your chest and your shoulder blade pulled back.
Lower under control and repeat.
Medicine balls
Core training: Core Stability
Medicine Ball Pushup
Instructions:
Lying in a push-up position with two medicine balls just in front of you.
Draw your belly button inwards lower to the floor and push-up.
Continue to push up and down keeping the spine stiff.
Core training: Core conditioning exercise
Standing Medicine Ball Reserve Woodchop
Movement Patterns: Twist
Equipment Used: Medicine Ball
Muscle Groups: Shoulders, Transverse, Upper Back
Instructions:
Stand holding a medicine ball in both hands.
Initiate the rotation by drawing your belly button inwards as you raise your hands overhead to the side.
Keeping your arms straight chop down on a 45° towards your partner or a rebounder.
Shift your weight from the foot furthest away from your partner to the foot closest ending with approximately 70° of your weight ending on the closest foot.
Resistance bands
Core training: Core stability exercise
Tranverve isometric trunk push hold
Movement Patterns: Standing, Static
Equipment Used: Resistance band
Muscle Groups: Transverse
Instructions:
Standing in a lunge stance side on to a resistance band holding the resistance band with both hands in front of your chest. The furthest leg away from the cable should be forward in the lunge.
Drawing your belly button in, maintain good posture whilst pushing the resistance band forwards to straight arms.
Pause, then lower under control. Repeat for the prescribed number of reps before performing on the opposite side.
Core Training: core conditioning exercise
Resistance band woodchop
Movement Patterns: Pull, Woodchop
Equipment Used: Resistance band
Muscle Groups: Hip, Shoulders, outer unit
Instructions:
Standing with feet a comfortable distance apart with 70% of your weight on the foot closest to the resistance band and that knee slightly bent. Hold the cable handle with the hand furthest away from the resistance band anchor and the other hand over the top.
Drawing your belly button inwards rotate your torso away from the cable while simultaneously pulling the handle down across your body and shifting your weight to the opposite foot lunging laterally as you move.
Slowly return to the start.
Body Weight
Core training: Core stability exercise
Side Plank
Movement Patterns:
Equipment Used: Bodyweight
Muscle Groups: Frontal/Lateral Sling, Lateral
Instructions:
Lying on your side with your body weight on one hand and the side of your foot. Reach upward with the opposite arm.
Drawing your belly button inwards lift your hips up to form a straight line with your neck sternum belly button and between your knees all aligned.
Hold lower under control then repeat.
Core training: Core conditioning exercise
Lower Body Russian twist
Instructions:
Lying on your back with arms out at shoulder height palms up with your hips bent to 90°and legs as straight as possible.
Drawing your belly button inwards twist your trunk to the side to lower your legs towards the floor then use your abdominals to twist your lower body back to the start.
Lower to the opposite side and repeat performing a twisting motion from one side to the other.
Cable crossover machine
Core training: core stability exercise
Trunk isometric cable crossover hold
Instructions:
Standing in a lunge stance side on to a cable column holding a single cable handle with both hands in front of your chest. The furthest leg away from the cable should be forward in the lunge.
Drawing your belly button in, maintain good posture whilst pushing the cable forwards to straight arms.
Pause, then lower under control. Repeat for the prescribed number of reps before performing on the opposite side.
Core Training: Core Conditioning exercise
Reverse cable cross over woodchop
Instructions:
Standing with feet a comfortable distance apart. Holding the cable handle with the hand furthest away from the cable column and the other hand over the top.
Draw the belly button inwards rotate your torso away from the cable while simultaneously pulling the handle up across your body. Keep your hips facing forward.
Slowly return to the start.
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