Core Training 101

Core Training 101

When you’re ready to really start training your core (and remember, I’m not talking about those six pack abs, I’m referring to your shoulders, hips, and everything in between), it’s time to move away from crunches and step up to the plank and its progressions. 

Phase 1:

Front Plank

Start with the front plank with the elbows and toes on the ground and the rest of the body as flat as, well, a plank.  A perfect plank should look like you are standing horizontally.  If you’re not able to hold this position for 40 seconds, don’t consider moving on to phase two.  If need be, start on your knees and build to going 40 seconds on the toes. 

Phase 2:

Stability Ball Rollouts

Once your plank is longer than 40 seconds, build in stability ball rollouts for twice a week for three weeks.  Start with rolling a larger ball out less and move toward rolling a smaller ball out farther.

Phase 3:

The Wheel

Only after completing phase 1 and 2, it’s time for the wheel.  Now, the moving piece is a full arm’s length away and it will become much harder to keep your lumbar spine in a stable position. 

Phase 5:

Glider Rollouts

The gliders now add a frictional component and will force your core to work harder to pull the body back in.

Phase 6:

TRX Rollout

By using the whole body as the moving lever, the TRX rollout or fallout is a great progression that can be modified by changing the length of the straps or by moving the foot position. 

Phase 7:

Body Saw with the TRX or Gliders

Finally, the last progression begins in the front plank position with the feet in the TRX straps or on the gliders.  The exercise commences when sliding back so that the shoulders move toward the rear and are no longer over the elbows before returning back to the starting position.  The greater the core strength, the greater the range of motion.