Before we get down to the nitty gritty on core exercises you should be doing, I have a public service announcement:
Core training does not, in fact, get rid of belly fat.
I know. I'm sorry to be the bearer of bad news.
Or good news, if you hate things like planks and deadbugs.
If you don't care about the "why" behind core training, you can just skip down to the videos. I won't be offended.
I often get requests from clients to include more core work in their programs, which is always a good idea - but our motivations to do so aren't always the same. They want more exercises to whittle their middle* - and I want to incorporate work that will help create a strong and stable core because balance and stability are two of the most important components to staying healthy as we age.
I know, my reasons aren’t very sexy…
What is your core?
You don't care and could we please get on to how to whittle your middle...
I'm glad you asked. It's a group of muscles that stabilizes the pelvic and the spine. Your core muscles connect your lower body to your upper body and therefore play a role in everything that we do. All movements either start with the core or go through the core.
Back in the day, the assumption was that endless crunches and sit ups would help you get the abs you wanted. But that's not how we train our core anymore - mostly because the repeated flexion on the spine that happens during a sit up (think of bending a wire coat hanger back and forth over and over and over again at the same spot) can, over time, damage the lumbar discs.
So we train the core very differently these days, and here are three exercises that you should include in your training:
1. Deadbugs
A more accurate description would by dying bug, given that a deadbug is presumably not moving, but let's not split hairs here. The focus of this exercise is to keep your lower back flat to the floor throughout the entire movement.
Why you should do it:
One of the most common injuries to the lower back happens while lifting (or while sneezing, coughing, and doing virtually nothing. If you're curious, it's because our spine has experienced a lifetime of micro-traumas so it's often only a matter of time before you do something basic like write on a chalkboard and throw your back out. Yes, this happened to me.
The deadbug trains you to hold your back and spine in an anti-extension position - it teaches you to avoid arching your back when you bend over, which is often the source back pain.
If it feels like too much to worry about moving your arms and your legs at the same time, keep your arms pointed toward the ceiling and focus on your legs.
2. Side Plank
This exercise can often be more challenging than it appears, especially for beginners, and in the video below, I offer some tips and techniques on how to get started. You will be forced to focus on posture, endurance (side planks are held for breath cycles or time, not reps), and this will also give you a chance to see the dust bunnies under your couch, if you’re doing the exercise at home.
Why you should do it:
Because a side plank reduces the amount of contact you have with the floor compared a a traditional front plank, you will be forced to work on balance. As you age, balance becomes incredibly important to help prevent falls, and will set you up for success if you’re asked to do a keg stand at your son’s wedding. (That’s a true story)…
Side planks also strengthen the oblique muscles and as well as a deep spinal stabilizing muscle known as the quadratus lumborum (QL), which is crucial in preventing back injuries.
Also, side planks will train you well in anti-lateral flexion strength which sounds like a mouthful, but really it means that you will be better prepared in the event that you’re mowing your lawn and you run out of gas and you have to walk back to the barn that’s 100 yards away, get the gas can which is probably empty, so then you have to go to the gas station and fill it, and by now you’re tired and don’t want to finish mowing the lawn, but it’s going to rain so you have to and so you can confidently and safely carry the full gas can out to the mower and finish mowing the lawn and keep your wife happy.
3. Pallof Press
This exercise is a staple in almost all of the programs that I write, because it trains the core in the way that your core in its true primary function - which is to act as a stabilizer rather than a mover. If you think of a crunch or a sit up, those exercises have you moving at your core and through your core.
The main goal of the Pallof Press however, is to maintain a stable core while pressing your arms away from your body - something that we call anti-rotation - your core is working to avoid the rotation.
Why you should do it:
Because injury prevention. If you've ever tweaked or thrown out your back, you've probably been told how important it is to strengthen your core. Think of all of the situations in your day to day life where you need to lift something or reach for something away from your body.
Sure it's a little weird. But it's good for you.