Shane O’Neill fitness – The Core issues

Are you sure you are working on the correct exercises to get the results you want?

IT’S a word that you hear in the gym, on the training pitch or basically in any exercise-related conversation – that word is core. When planning a workout program, I don’t usually emphasise the need to work on traditional core exercises.

You may be thinking “but how do I get my six-pack abs?” There are several reasons, so let me explain.

The first thing is, the term core is often misunderstood. The core includes all of your abdominal muscles, the deepest layer of the core is the transversus abdominis, the internal and external obliques that act to side bend, rotate and aid flexion of the spine and, finally, the celebrity six-pack core muscles is the recurs abdominals, which is the most superficial muscle in the group.

However, since a majority of core training is centered on the rectus muscles, it’s important to figure out whether your wasting your time and energy doing continuous crunches and sit ups and finding out if this could be leading to potential lower back problems.

The core should be trained as one unit and not separately. This means bending and twisting of your mid-torso should be done as a unit.

Although full-body functional exercises efficiently stimulate the core, it’s still good to give the option of additional core exercises in your workout – vertical medicine ball chops, Swiss ball plank holds and planks with under arm twists.

So how do we develop our core and abdominal muscles? I’ll give you a tip, it’s not from doing continuous crunches. If you can perform the fundamental exercises correctly, you will be training your core and abs automatically.

The four key exercises that are the foundation for a strong and balanced body are the squat, deadlift, press up and pull-ups.

They are the most fundamental and basic exercises, that all other, more complex exercises are based on. Lay a strong foundation and you’ll be well on your way to achieving a well-defined and balanced body.

Shane O’Neill is the proprietor of Dromintee Peak fitness and can be contacted on 07825300280.

PG the PT is away