How often have you been told you have a ‘weak core’ or that you need to ‘strengthen your core’? It has to be up there with other such throwaway statements as ‘you have weak glutes’. These statements are unhelpful if they don’t come with further information and context. So, what does having a ‘weak core’ actually mean?
When considering the ‘core’, most people automatically think of the abs or rectus abdominis, basically the six pack muscles. No doubt your first thoughts when it comes to training these muscles will be endless crunches and sit-ups.
However, the core is about much more than the abs. It is about much more than just the midriff. In fact, the deeper you dig the more you realise the core can include everything from your toes to your fingers.
For example, if you don’t grip the floor with your hands during a press up and develop the necessary tension in the shoulders they will dip which in turn will make the core weaker in that position. In a squat, if you fail to create tension from your feet and up into the hips the core is going to struggle to get you out of the hole.
So the goal of core training is not to perform endless sit-ups. Instead, it should be to develop the necessary tension during a movement to enable you to brace your core accordingly.
Today, I share with you a basic core program you can follow over the next 4 weeks. I would recommend performing these exercises at the start of your session whilst you are fresh and focus on the tension from head to toe. The videos are fairly retro but the principles are the same.
The four exercises are:
High plank
Stomach hold
Side plank
Arch hold
All of the above exercises are static exercises to enable you to learn to create tension and ‘feel’ the muscles around the midriff and how they integrate with the upper and lower limbs. These exercises are staples within JW Fitness programs.
Before starting the program you first need to test your current ability. So grab a timer and see where you are currently and record those scores. It would also be beneficial to film yourself performing the exercises as well to assess the quality of your hold and not just the time you can hold.
The JW Fitness Core Program
Week 1
A1. High plank 2 x 20s - Rest 15s before Stomach hold
A2. Stomach hold 2 x 20s - Rest 60s before repeating
B1. Side plank 2 x 20s - Perform 20s each side, rest 15s before Arch hold
B2. Arch hold 2 x 10s - Rest 60s
Week 2
A1. High plank 2 x 30s - Rest 15s before Stomach hold
A2. Stomach hold 2 x 30s - Rest 60s before repeating
B1. Side plank 2 x 25s - Perform 20s each side, rest 15s before Arch hold
B2. Arch hold 2 x 15s - Rest 60s
Week 3
A1. High plank 3 x 35s - Rest 15s before Stomach hold
A2. Stomach hold 3 x 35s - Rest 60s before repeating
B1. Side plank 2 x 30s - Perform 20s each side, rest 15s before Arch hold
B2. Arch hold 2 x 20s - Rest 60s
Week 4
A1. High plank 3 x 40s - Rest 15s before Stomach hold
A2. Stomach hold 3 x 40s - Rest 60s before repeating
B1. Side plank 2 x 35ss - Perform 20s each side, rest 15s before Arch hold
B2. Arch hold 2 x 20s - Rest 60s
Week 5
Test session, perform each exercise for max time and video yourself performing it to see your progress in both the time and also the technique compared with four weeks ago.
Going to give this a go? Fantastic.
At JW Fitness, we measure the progress of our members with regular testing weeks as well as recording progress in every session. If you are interested in our memberships then please do not hesitate to contact us or pop into the gym in Urmston.
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