Are You Hard"core"?

People throw the word “core” around because it is the latest catch all buzz word.  But do you even know what the “core” is?  When most people are asked this question they usually make a gesture towards their belly in a circular motion.  Basically indicating that they are using a word to which they have no comprehension on the definition.  Doctors, Physical Therapists and sport coaches love to use the word “core” as their catch all explanation as to why there is a lack in performance or an injury.

Here at The Spot Athletics, we pride ourselves on not using buzz words and catch all phrases but rather educating ourselves on how to solve real problems and create better athletes.  What most people are talking about when they refer to core is actually called trunk stability.  So get away from using nonsensical terms like “core” that people who have no clue what they are talking about use and talk about the muscles that create trunk stability, which many people aren’t fully aware of.

Contrary to popular belief, your trunk includes more than just your abdominal muscles. It consists mainly of your transverse and rectus abdominus, obliques (side), lats (back), glutes, lower back, and hip flexor complex. All of these muscles play a role in trunk stability which is literally at the center of most movements including daily life, weightlifting, and cardiovascular exercise.

Some great exercises to strengthen this muscle group are the plank, bird dog, and hanging leg raises. If you’ve trained at The Spot Athletics you’ve probably performed these movements or at least seen them performed at one point or another. For plank, start in a push up position on your elbows, keeping your back straight (avoid arching or hunching your back) and your butt down so that everything is in line. For bird dog start on your hands and knees with your hands directly below your shoulders and knees directly below your hips. Keeping your hips squared and your back straight, raise the opposite arm and leg (ex. Right arm, left leg). Lastly, for hanging leg raises, hang from a bar either by your hands or using straps. Bend your legs and lift your knees up to your elbows, keeping the motion under control. Control the movement down and avoid using momentum to swing your legs back up for the next rep.

So now that we’ve educated you on the word “core” and what the trunk is as well as getting you started with a few easy exercises to help you improve your trunk stability in and out of the gym, keep training and the progress will come.