The "core" is not what you think.

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TRAINING BREAKDOWN

“It’s more than just abs.”

By Emma O’Toole

Hello, happy Sunday!

When we hear the word "core", abs are usually the first thing that springs to mind. Search core exercises into Google and we’re flooded with planks, bird dogs, crunches, holds… it’s not really surprising that we think of it in this way.

So what actually is the “core”?

I, and other leading specialists, refer to the core as “anything between the neck, elbow and knees.” Think back, chest, shoulders, etc…

This distinction is important because a lot of cyclists and runners focus on their core stability with exercises that primarily focus on the abdominal muscles. Here’s a short clip of a recent podcast, where I sat down with TRX and explain why the core transcends much further than your abs and, importantly, what this means for your running and cycling performance.

With 50% of cyclists reporting lower back pain and strengthening the core touted as a method to reduce that pain, we need to rethink our definition of the core.

These are the most commonly prescribed exercises to strengthen the core, (and reduce lower back pain):

• Planks

• Bird dogs

• Dead bugs

• Balance boards.

However, in order to reduce lower back pain, we need to strengthen your posterior chain, and your core (anything between your neck, elbow and knees).

Give these 5 substitutions a go and watch your core strengthen:

1. Deadlifts instead of dead bugs.
2. Goblets squats instead of planks.
3. Single arm bench row instead of bird dogs.
4. Loaded carries instead of bodyweight holds.
5. Single leg deadlifts instead of BOSU balance boards.


Now, that’s not to say that exercises like the plank should be omitted from your strength training in their entirety, the concern here is that you are maximizing your time and your potential with strength training; if you have only 20 minutes, you’ll get far more out of the 5 exercises given above than their alternatives.

It’s also important that before we start adding resistance, your foundation (aka your movement mastery and technique) is solid. To help with this I recommend a few sessions of doing the above exercises with no - light load and recording yourself from the front and side.

Here is a 5 exercise CORE STRENGTH BUILDER program to get you started:

Feel free to reply to this email with a recording from the front and side of you doing any of the above exercises.

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