CAST IRON CORE
Crunches, bicycles, leg lifts, planks, russian twists. Every single one of these exercises are all over Instagram and in gyms across the nation to build the ultimate six pack. Having a six pack does not necessarily mean that the core is strong. More times than not, a blistering six pack often means that the person is in a caloric deficit. Magazine or Instagram ready abdominal muscles mean just that, ready for a photo. Most fitness influencers or professional lifers often do not walk around magazine ready. It does not mean that they are not in shape at any given moment but for most, there needs to be prep time to look their best for photos. Aesthetically, cut abdominal muscles are appealing, but what is most appealing is a core that is stable, functional, and strong like iron. Let us define our terms and function of our core musculature.
WHAT IS IT AND WHAT DOES IT DO?
The core connects the upper and lower body through the hips and plays a fundamental role in maintaining posture, transferring force between the upper and lower body, and protecting the internal organs. Here are the key muscles that make up the core include:
· Rectus Abdominis: Commonly known as the “six-pack” muscles.
· Transverse Abdominis: The natural corset that provides stability and compression to the abdominal contents.
· Internal and External Obliques: These muscles are located on the sides of the abdomen.
· Erector Spinae: A group of muscles that run along the spine.
· Multifidus: Deep support muscles.
· Diaphragm: A dome-shaped muscle located beneath the lungs that plays a crucial role in breathing and stabilizing the core during various movements. The term “belly breathing” is often used in order to visual activate the pulling of the diaphragm to brace the spine and core musculature.
· Pelvic Floor Muscles: These muscles form the floor of the core.
When I describe the core to my clients or athletes, I tell them to think of the core a little differently; from the middle of the thigh to underneath the rib cage 360 degrees around the body. This is more representative of what the core musculature is because of the origin and insertion of multiple muscles into the hips and spine. These muscles supply movement for flexion and extension of the spine as well as rotation of the trunk but more importantly they prevent over extension, flexion, and rotation.
Now that we know what muscles make up the core, what do these muscles do?
· Stability: The core muscles work together to stabilize the spine and pelvis during movements, ensuring proper alignment and reducing the risk of injury.
· Posture: A strong core helps maintain good posture by supporting the spine and preventing slouching or excessive curvature.
· Transfer of Force: The core acts as a bridge between the upper and lower body, allowing force generated from the lower body (such as during lifting or jumping) to be efficiently transferred to the upper body and vice versa.
· Protection: The core muscles help protect the internal organs, especially during physically demanding activities or impacts.
· Breathing: The diaphragm, as part of the core, plays a vital role in breathing, allowing proper lung expansion and contraction.
BRING ON THE KETTLEBELL
It is core blasting time! Kettlebells are extremely versatile and because of this, can be used in dynamic ways that other exercise equipment cannot mimic. There are instances where kettlebells have are traded for dumbbells but the translation between the two is lacking and dumbbells, due to their design, cannot fully mimic what a kettlebell brings to the table. Here are classic kettlebell core exercises.
· Kettlebell Turkish Get-Ups (my favorite): Lie on your back with a kettlebell in one hand, arm extended toward the ceiling. Bend your knee on the same side as the kettlebell, keeping your foot flat on the floor. Roll onto your side and prop yourself up on your elbow. From there, push through your hand and lift your torso off the ground, coming up onto your hand and then onto your knee. Stand up while keeping the kettlebell extended overhead. Reverse the movement to return to the starting position and repeat on the other side.
o Primary Muscles: Rectus Abdominis, Obliques, Transverse Abdominis
o Secondary Muscles: Erector Spinae, Hip Flexors, Glutes
· Kettlebell Halo: Hold the kettlebell by the horns close to your chest. Circle the kettlebell around your head in both directions. This challenges the core muscles to stabilize while the arms move, engaging the entire midsection.
o Primary Muscles: Shoulders (Deltoids), Triceps
o Secondary Muscles: Core muscles are engaged for stabilization, including the Rectus Abdominis and Obliques.
· Russian Twists: Sit on the floor with your knees bent, holding a kettlebell with both hands in front of your chest. Lean back slightly while keeping your back straight. Twist your torso to one side and touch the kettlebell to the floor, then twist to the other side. Repeat for a set number of repetitions.
o Primary Muscles: Rectus Abdominis, Obliques
o Secondary Muscles: Transverse Abdominis
· Kettlebell Windmills: Hold a kettlebell in one hand and press it overhead, keeping your arm straight and core engaged. With your feet wider than hip-width apart, hinge at your hips and lower your opposite hand towards your opposite foot while keeping your eyes on the kettlebell. Return to the starting position and repeat on the other side.
o Primary Muscles: Obliques, Erector Spinae (lower back)
o Secondary Muscles: Rectus Abdominis, Transverse Abdominis, Quadratus Lumborum
· Kettlebell Swings: Stand with your feet shoulder-width apart, holding the kettlebell with both hands between your legs. Hinge at the hips, lower the kettlebell back between your legs, and then explosively swing it forward, using your hips and core to drive the movement. Keep your arms straight and let the kettlebell swing up to chest height, then let it swing back down between your legs.
o Primary Muscles: Glutes, Hamstrings, Erector Spinae, Quadriceps
o Secondary Muscles: Core muscles including Rectus Abdominis and Obliques for stabilization.
· Plank Rows: Start in a push-up position with your hands gripping kettlebells on the floor. Engage your core and row one kettlebell up toward your chest, keeping your elbow close to your body. Lower it back down and repeat with the other arm. Coaching tip: do not rock the hips from side to side when performing the exercise. Adjust the distance of the base (feet) by making them wider as needed.
o Primary Muscles: Rectus Abdominis, Obliques, Latissimus Dorsi (lats), Rhomboids
o Secondary Muscles: Erector Spinae, Deltoids, Trapezius
· Kettlebell Halo: Hold the kettlebell by the horns close to your chest. Circle the kettlebell around your head in both directions. This challenges the core muscles to stabilize while the arms move, engaging the entire midsection. Coaching tip: flex the glutes to lock the hips and spine when performing the exercise.
o Primary Muscles: Shoulders (Deltoids), Triceps
o Secondary Muscles: Core muscles are engaged for stabilization, including the Rectus Abdominis and Obliques.
Remember to start with a weight that challenges you but allows you to maintain proper form. As you progress, you can gradually increase the weight of the kettlebell. Additionally, it is crucial to focus on proper technique and engage your core muscles throughout each exercise.
BUILDING THE WORKOUT
It is possible to work the core daily but that does not mean working everything in the core daily. There needs to be time for recovery and for the muscles to fully develop and heal. Using a systematic approach allows for ample time for recovery and getting the most out of exercise. These core exercises can either be performed at the beginning of a training session or at the end. There are fitness fanatics that will even dedicate a full day to core exercises! There is no right or wrong answer to the age old question of how often, but one constant remains, we need to work the core. Each of the following routines can be either as a circuit or individually.
3 DAY A WEEK PROGRAM
DAY 1:
· Russian Twists: 3–5 sets of twenty reps each side
· Windmills: 3–5 sets of five reps each side
DAY 2:
· Turkish Get-Ups: three sets of one rep each side
· Swings (vary the swings — two hands, single, double alternate): 3–5 sets of ten reps’ total.
DAY 3:
· Plank Row: 3–5 sets of five reps per side.
· Halo: 3–5 sets of five reps per side
2 DAY A WEEK PROGRAM
DAY 1:
· Turkish Get-Up: three sets of one rep each side
· Windmills: 3–5 sets of five reps each side
· Swings (vary the swings — two hands, single, double alternate): 3–5 sets of ten reps’ total.
DAY 2:
· Russian Twists: 3–5 sets of twenty reps each side
· Plank Row: 3–5 sets of five reps per side.
· Halo: 3–5 sets of five reps per side
6 DAYS A WEEK PROGRAM
DAY 1:
· Turkish Get-Up: three sets of one rep each side
· Russian Twists: 3–5 sets of twenty reps each side
DAY 2:
· Turkish Get-Up: three sets of one rep each side
· Windmills: 3–5 sets of five reps each side
DAY 3:
· Turkish Get-Up: three sets of one rep each side
· Swings (vary the swings — two hands, single, double alternate): 3–5 sets of ten reps’ total.
DAY 4:
· Turkish Get-Up: three sets of one rep each side
· Plank Row: 3–5 sets of five reps per side.
DAY 5:
· Turkish Get-Up: three sets of one rep each side
· Halo: 3–5 sets of five reps per side
DAY 6:
· Turkish Get-Up: three sets of one rep each side
TURKISH EVERY SESSION?
I cannot overly express the value of doing Turkish get-ups. I use them as a warm-up in my own programming and vary the weight depending on how I am feeling at the begging of the session. I wrote and article earlier about the value of the Turkish get-up which you can find here:
