Podcast Notes: The Best Exercises for your Core
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In this episode of the Brawn Body Podcast, I am joined by Erik Caplan, BSc, CSCS, SPT, to discuss the best exercises for your core! For more on Erik, check out his Instagram @erikscottcaplan or his LinkedIn here.
In this episode, we reviewed:
Should I train my core directly?
Best core exercises
How to program core exercises effectively
Below are notes about each section
Anatomy of the core
Connect to symphysis pubis to sternum
Flexor of the trunk, posterior pelvic tilt
Attach to TL fascia and run across at angle
Side flexion, rotation, anti-rotation, bracing (tighten the TL fascia, internal corset with TA), synergist with FLX, posterior pelvic tilt
Attach to TL fascia and runs directly across
Major bracer (Take a punch!), internal corset
Iliocostalis, Longissimus, Spinalis
Iliac crest to ribs, entire spine, and skull
EXT spine, anterior pelvic tilt, SF, contralateral ROT of pelvis, ipsilateral spine ROT
Iliac crest to upper 4 Lumbar vertebrae and rib 12
SB, contralateral pelvic ROT, Lumbar EXT, anterior pelvic tilt, stabilize pelvis and lumbar spine in ALL planes
Lumbar Multifidus and Rotatores (paraspinals in general)
Connect TP of vertebrae to SP of superior vertebrae
EXT and contralateral ROT of spine
*Smaller, but often weaker
Importance of scapula in maintaining good core/tight spine
Tight lats vs weak lats in deadlift
Deep inhalation (diaphragm contracts), increases intra-abdominal pressure
Tensing pelvic floor increases rigidity
Direct Core Training
Are squats/deadlifts/bench press enough for my core?
NOT ENOUGH, but MUST be included!
Heavy/high weight compound lifts are fundamental for total core development
Incorporate bracing/tension throughout all muscles of the core and more
EVERYONE should train the core.
More and more studies of core training benefits across the board, even in the RTC
TRAIN ALL PLANES
Best Core Exercises
Dan’s top 3 core exercises
Hanging leg raise
Hardstyle Abs, Pavel Reference
Low reps, slow, lots of tension, progress
Hollow body hold/variations
Holds with pullover/ball toss
Single-arm DB Press with hold (bottom’s up if you’re crazy)
Heavy Farmer’s Carry
Unilateral variations: single-arm FW, racked-KB walk, waiter walk, etc.
Eriks top 3 core exercises
-Anti rotation/isometrics w/ dynamic movements
*dead bug variations, stir the pot, lateral walks
-Frontal plane stability
*side plank and side plank variations
-Bird dog/bird dog variations
WAIT! WHERE’S THE SIT-UPS???
Hip flexor dominance
Janda sit-up variation (RA specifically)
Not all core exercises are created equal… some trigger more core activation than others! Ex. from article below - pike and decline pushup = more core activation than bent-knee situp
Squeeze! Tension is key
Do it all!
Core requires a LOT of training of passive, active, and neural control subsystems
In this episode, we referenced the following people and articles
Information in this post is for educational purposes only, and is not intended to diagnose or treat any disease or condition. Consult your primary care provider prior to making any changes in your diet or lifestyle/exercise habits as discussed.