Core Training Progression

Core Training Progression

Brandon Partin NASM - CPT VCS

Core Training Essentials

Core training is the focus of training not only your abdominals or abs, but also plays a role in your LPHC or Lumbo Pelvic Hip Complex, as well as your lumbar spine, pelvic girdle and your hip joint. When following a core training regime it is essential to have a plan that is systematic and progressive much like any other workout you perform.

Core Training Benefits

Core training involves multiple benefits which can include optimizing posture, performance, injury resistance and can aid in rehabilitation. Strong core muscles makes it easier to do daily physical activities in your daily life and can be great for older individuals. The core is the central part of the body and leads to better balance in stability when trained properly. A benefit outside of your overall physical health is that core training can mostly be used with just your bodyweight and requires little to no equipment.

Awareness of Muscle Imbalances of the Core

When beginning to perform core exercises, being aware of your muscle imbalances are essential. There are three primary examples of this and they are all related to the posture of the spine. Anterior Pelvic Tilt, Posterior Pelvic Tilt, and Scoliosis. Anterior pelvic tilt is known as excessive forward rotation of the pelvis. Posterior Pelvic Tilt is the direct opposite of anterior in that it focuses on excessive rotation of the pelvis. Scoliosis is known as having an abnormal curve of the spine from side to side.

Posture and Injury Prevention

Many studies and research have been done on posture and the prevention of injury as it relates to core training. Core muscles are critical for proper extremity movements, due to the importance of core musculature it is a key factor to the reduction of injuries. There have been studies that show lower posture control as well as muscular strength in the hips and muscular endurance of the core, have been shown to be predictive of individuals who may have developed over use of musculoskeletal injuries over a half year period. Musculoskeletal meaning the skeletal muscles of the body which produce movement.

Core Training Exercises

Let’s set the stage for some starter exercises that you try as it relates to core training. When it comes to core training. When starting the first phase of a workout regime it involves focusing on Stabilization Endurance. However this type of training mostly focuses on anti-rotational types of exercises which involve little to no movement of the spine.

• Plank

• Side Plank

• Floor Bridge

• Chest Press

• Cable Anti-Rotation

There are also other exercises to try that do not necessarily focus on the core but require the focus of engaging the core can also be added to your routine.

• Push Ups

• Bent Over Rows

• Kettlebell Swings

• Deadlifts

Core Training Progression

Core training can be progressed in various ways, as mentioned above systematic and progressive is the key part of building a core training workout routine. Exercises should primarily focus on stabilization through the spine and pelvis without major movement of the trunk. These exercises mentioned will mostly target the local muscles of the core. 

              1st Progression of Core Training

• Marching

• Floor Bridge

• Ball Bridge

• Floor Cobra

• Ball Cobra

• Fire Hydrant

• Side Plank

• Dead Bug

• Bird Dog

• Palloff Press

• Farmers Carry

      2nd Progression of Core Training

• Floor Crunch

• Ball Crunch

• Back Extension

• Reverse Crunch

• Cable Rotation

• Cable Lift

• Cable Chop