The core is at the center of all movement. Building a strong and stable core, by following the 5 core exercises and tips outlined below, goes to help you with any movements, training or strength work that you simply simply do, even outside of what you’d possibly deem Calisthenics.
Within Calisthenics the core and having the power to manage it is so important because we aren’t isolating muscle groups like in bodybuilding, in fact, we do the opposite , we attempt to link muscle groups together (as the body was designed), whilst moving or holding isometric (stationary) movements. At the centre of all the muscle groups, you’re trying to link together is typically the core. If your core is weak and can’t stabilise the spine and pelvis, then even basic movements like push ups are becoming to feel difficult.
If you were a house, the foundations would be your core. The supporting structures of the house rely heavily on strong foundations. If the foundations of a house aren’t deep enough to support the load of those supporting structures, what happens? The house doesn’t subside immediately, but cracks start to look . If action isn’t taken to repair the underlying problem within the foundations then the cracks grow and thus the integrity and safety of the house become compromised.
Click here to know the ideal calisthenics core exercises
In a perfect world, the foundations are built correctly at the start , but as you almost certainly know in world the right rarely happens. If you’re starting your calisthenics journey then confirm you get your core foundations in place at the start . If you’ve already started in calisthenics or have a background in training and you’ve noticed some ‘cracks’ appearing, weak links, niggles or injuries, confirm you come back and address the foundations of your core.
WHAT ACTUALLY is that the CORE?
The term ‘core’ and ‘core training’ has become widely used within the fitness industry, then like anything that gets used tons , the meaning or purpose of it gets diluted or altered, slightly like Chinese whispers!
These days any abdominal exercise from a simple crunch or stay awake to very advanced movements like dragon flags gets anesthetize the umbrella of ‘core training’. this is often often simply a misunderstanding of what the ‘core’ is made from and what its job is.
SO HOW can we ACTUALLY DEFINE WHAT THE CORE IS?
The core is defined as “the structures that structure the lumbo-pelvic-hip complex (LPHC), including the lumbar spine, the pelvis , abdomen and thus the hip joint” .
So in simple terms, the core is all about controlling the pelvic region. How we do that is by two separate muscular systems; the local stabilisation system and thus the worldwide stabilisation system. The local core stabilisers are; transverse abdominis, internal oblique, lumbar multifidus, pelvic floor and thus the diaphragm. of those muscles attach on to the vertebrae and are slow-twitch (type I) muscle fibres , meaning they work best under small loads for extended periods of some time . So heavy loads and not many reps or at speed do not get to actually target your local core stabilisers.
The global stabilisation system includes quadratus lumborum, psoas major, external oblique, glute medius, adductor complex and thus the favored rectus abdominis or six-pack muscles! These muscles attach the pelvis to the spine and act to transfer loads between the lower and upper extremities , which can be an enormous aspect of calisthenics.
However, when training the ‘core’ people often misunderstand what they’re trying to undertake to to . They don’t have control and alignment of their pelvis, hips and lower back and thus only work the worldwide stabilisers. you’ll build up your global stabilisers including the rectus abdominis and have a superb six-pack, but completely under-train or miss altogether your local core stabilisers.
I found this out personally the hard way! Years of sit-ups in my bedroom (100 within the morning and 100 within the dark as a minimum) certainly build up my rectus abdominis, to which i wont to be happy as like most teenagers I wanted those ‘six-pack’ abs. I’d done numerous by the time wont to be”> i wont to be playing professional rugby the term ‘turtle shell’ was used to describe my oversized abdominals. i wont to be pretty pleased with that though, as i assumed big abs meant I had a strong core. However once I’d retired from professional rugby and took up calisthenics it had been clear I didn’t have a strong ‘core’, despite all those ab workouts. The rectus abdominis I’d built up was hiding the actual fact that I’d not developed my transverse abdominis and other core stabilisers. More complex things in calisthenics were causing me problems, cracks were starting to appear which i needed to travel back to basics and sort out my foundations.
So don’t make the same mistake as me, learn from my mistakes and use the 5 exercises below to develop a strong and stable core that you simply simply can rely on!
5 BEST CORE EXERCISES:
The plank could also be an excellent exercise to help learn the proper alignment of the LHPC (lower back, hips and pelvis). Too often the matter is people don’t have the proper alignment, so as that they are not activating their local core stabilisers. The effect is that the worldwide stabilisers, which you’re not trying to specialise in (although they go to supply some assistance), take over and compensate making your weak core even weaker because the compensatory muscles get even stronger. So poor alignment in your plank will make your problem worse, not better.
So it’s not simply about doing a specific exercise to repair any problem, it’s about doing the proper exercises correctly! Watch the video below for the right alignment and training cues to urge it right.
This is a superb exercise which can be progressed or regressed relying on your ability. The important thing here is again ensuring you’re working the proper muscles you’re trying to specialise in (pelvic floor and transverse abdominis).
Make sure you ‘earn the right to progress’, rather than trying a progression of the deadbug before you’re strong enough, otherwise a touch just like the plank you’ll start compensating with other muscles, rather than hitting the local core stabilisers you’d like .
Once you’ve mastered your Deadbugs and LPHC alignment in your Planks you’ll start to increase the difficultly of your core exercises. The hollow rocks challenge you to transfer force through the kinetic chain whilst maintaining trunk alignment, developing that all-important pillar strength.
If done correctly it’s a superb exercise to specialise in the lower abs and is that the beginning line for more advanced exercises like Dragon Flags (see exercise 5), and eventually more advanced calisthenics movements like handstands and levers.
These are one of my favourite exercises, as you not only get to work the core muscles, but also work on some hip and hamstring mobility beat the same exercise. The key thereto is recognising your detail and not trying to travel past that point . Yes getting so low you’ll touch your nose on the bottom is that the name of the game but as long as you’ll maintain that alignment you learned within the Plank exercise!
My favourite exercise for building core strength, but only one occasion you’ve mastered the inspiration building exercises. Get these right and your abs are getting to be hurting for days afterwards because of the mixture of the load or force your generating to require care of alignment but also the stretching effect once you lower in restraint .
Click here to know the ideal calisthenics core exercises