When people hear core training, they picture crunches. The core, however, is a group of muscles around the trunk that stabilise the spine and help transfer force between upper and lower body. Good core training teaches the body to brace, resist movement and move with control.
Three Jobs of the Core
- Resist extension: stopping the lower back from arching
- Resist rotation: stopping the trunk from twisting
- Resist side bending: keeping the trunk upright
Beginner Exercises
- Dead bug: lie on the back and move opposite arm and leg slowly
- Bird dog: on hands and knees, extend opposite arm and leg
- Forearm plank on the knees or toes
- Glute bridge with a controlled hold
Intermediate Exercises
- Full plank with shoulder taps
- Side plank
- Pallof press with a band to resist rotation
- Farmer's carry with a single weight
How to Progress
Increase hold time, add limb movement, lengthen the lever or add light load. Make sure breathing stays controlled and the lower back does not sag.
Common Mistakes
- Holding the breath
- Letting the hips sag in planks
- Doing high-repetition crunches only
- Rushing the movement
Putting It Into Practice
Choose two or three core exercises and add them to the end of a client's session. Start with holds of ten to twenty seconds and slowly work towards longer, cleaner holds. Film a short clip, with consent, so the client can see their own alignment. Better awareness of the trunk improves almost every other exercise they do.
Key Takeaways
- The core stabilises more than it flexes.
- Teach bracing and controlled breathing.
- Progress gradually.
Frequently Asked Questions
How often should clients train the core?
Two to three short sessions a week are common.
Are crunches bad?
Not necessarily, but they are only one option.
Can core training reduce belly fat?
Exercise cannot target fat loss in one area. A balanced approach to activity and food matters.
Next Step
Programme design is a core professional skill. Explore the Certified Personal Trainer course at refitcertified.com.
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