CORE TRAINING.

THE MUSCLE COMPARTMENTS OF THE abdominal area and low back, known as the "core" muscles, are vital in trunk stabilization and power production in many athletic skills. Our strength-training programs place a high priority on these muscles, as the neglect of them can create a weak link at the body's center.

Before explaining some of our favorite movements, I'd like to offer a closer look at the muscles in question.

Targeted Muscles

Abdominal muscles: The four abdominal muscles (rectus abdominus, external oblique, internal oblique, and transverse abdominus) serve to flex the thorax, rotate and laterally flex the vertebral column, and compress the abdominal region. These are crucial anterior lateral core muscles for torso support.

Low back muscles: The erector spinae group (spinalis longissimus and iliocostalis), the transversospinalis group (multifidi, rotators, and semispinalis), and the quadratus lumborum, comprise the posterior extrinsic and intrinsic support groups.

Collectively, these structures are responsible for extending, laterally flexing, and rotating the vertebral column.

Core Exercises

An infinite number of exercises are available for the core. The photos illustrate a few of our favorites:

1. Med-ball Crunches (Photos 1-2): Assume a supine position with bent knees, and maintain an erect torso while flexing the trunk to a position just short of perpendicular to the floor. Pause for a second in that position, then lower the trunk to the point where the low back touches the floor. (For additional resistance, we use medicine ball of various sizes and weights.)

To stimulate the obliques, add a twist to the right and left at the mid-range of the exercise (Photo 3). You may assure a proper movement range when twisting by taking the med-ball slightly behind the hips.

2. Bench Twists: Hook the feet beneath a bench and twist the torso to a position where you are facing the floor (Photo 4). Gradually raise the torso to a position where the shoulders are square to the bench (Photo 5). Alternate the twists to the right and left.

For additional resistance, hold a small weight plate or med-ball across the chest.

3. Swiss-Ball Twists: From a supine position, place the shoulders and the back of the neck and head on a "swiss" ball. Keep the knees bent at approximately 90 degrees with the legs and torso parallel to the ground and the arms extended perpendicularly to the floor (Photo 6). Note: It is important to maintain this position for trunk stabilization and the correct execution of the exercise.

Now, twist the torso so that the arms come to the floor (Photo 7) and pause for a second before returning to the starting position. Alternate the twists to the right and left.

For additional resistance, hold a small weight plate or med-ball.

4. A b-Wheel; Consists of a wheel(s) with a shaft or handles running through the center for grip purposes. We constructed six of these wheels from the materials purchased at a hardware store.

From the kneeling position (Photo 8), maintain straight arms and a straight back posture while rolling the wheel out to where the arms and back are parallel to the floor (Photo 9). Pause for a second before returning to the starting position.

Note: Instruct the trainee to maintain the straight arm and back posture when returning to the starting position.

For variety and to stimulate more lateral musculature, turn the wheel slightly and make arching paths to the right and left.

Back Extensions: A staple in most programs, this is an excellent low-back exercise that starts with the body in the flexed position (Photo 10) and then extended to a position in which the legs and torso are parallel to the floor (Photo 11). Pause briefly and then return slowly to the starting position.

The exercise can be made more difficult by holding a weight plate or dumbbell against the chest. However, we do not recommend doing this until at least 12-15 perfect bodyweight reps can be performed.

Final Rep

We perform at least one core exercise at the completion of a strength-training workout. They are performed last for a very important reason: These compartments are constantly working, albeit indirectly, as stabilizers in many other exercises performed in strength-training routines, and we do not want to compromise the execution and/or safety factors in the lifts by pre-fatiguing the core muscles.

The rep ranges for these exercises are usually moderate to high. We seldom perform less than 12 reps per set and often go as high as 20 or more.

As with most of our strength-training exercises, we perform 1-3 sets of each chosen exercise. The deciding factor is the number of exercises in the workout; the more exercises, the fewer sets.

One thing we've learned from martial arts experts is the importance of a strong, balanced core. Make sure that you've accounted for it in your training routines.