Core Exercises
December 28, 2020
The Core is a loosely defined area of the body, but generally refers to the muscles in the torso area. When we think about the core, we think of these muscles. This area and these muscles are extremely important for achieving robust and resilient full-body movements.
These are some of the top core exercises for this area of the body from 3 studies that we reviewed. As always, these exercises are chosen based on top EMG activity during the exercise.
Escamilla et al 2006, Monfort-Pañego et al 2009, and Escamilla et al 2010
1. Swiss Ball - Hands On
When it comes to cheese, knives, and exercise balls, the Swiss are doing it right! Escamilla et al (2010) compared Swiss ball exercises to traditional core exercises such as the crunch and the sit-up. They found better recruitment of the abdominal musculature during these Swiss ball exercises than during the sit-up or crunch. These videos feature the Swiss ball exercises performed with the hands on the ball. Keep scrolling for the second half of the exercises which have the feet on the ball.
2. Swiss Ball - Feet On
Try these Swiss ball variations with your feet on the ball. With all of these exercises, use your abdominals to control the return to the starting position. During the Pike Up, lift your hips as high in the air as you can. During the Knee Up, drive the knees in towards as your chest as far as you can. And during the Skier, see if you can get both of your knees outside of your elbow.
3. Plank - Three Ways
When performing core exercises for a specific activity or sport, it is most important to match the exercise with the sport. For example, if you want to perform core exercises to help with running, you should simulate the demands of running. Running is an endurance activity with relatively small amounts of motion at our spine. This is why the plank is such an effective exercise for runners. Try performing these plank varieties to challenge all of our core muscles.
4. Crunch vs Sit-Up
The crunch or the sit-up, which is best?! Well as always, it depends on the goal. The crunch is defined by only performing spinal flexion without hip flexion. This movement has a higher EMG activation level of our rectus abdominus (AKA our six pack muscle) as compared to the full sit-up. This is because during a sit-up we not only perform spinal flexion, but also hip flexion. So if your goal is great looking abdominal muscles, go for the crunch. But if you want a more functional movement, practice the sit-up.
5. Superman, Dead Bug, Bird Dog
One of the best ways to strengthen your core is to practice keeping the trunk still while you move your arms and legs. The dead bug, bird dog, and superman all utilize this same principle, but in different positions. Try these simple cues to improve your execution of these exercises.
Dead Bug: Try to keep your back flat against the floor.
Bird Dog: Picture as though you have a glass of water on your back and you don’t want it to spill as you move your arms and legs.
Superman: Lift your chest away from the floor.
6. Leg Lifts - Straight Leg, Bent Leg, On Bar
Lifting the legs with the core stable is another great way to strengthen these muscles. This progression goes from easiest to hardest. While on the floor, see if you can keep your back flat against the floor throughout the whole motion.
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