Core training works the lower back and abdominals in unison, working the body as one unit.
Research shows that the core muscles work harder when exercised on an unstable surface, such as a gym ball. However, these exercises tend not to mimic the body positions or actions needed during sports. The consensus is that in-season core training should consist of ground-based exercises, using body-weight or free weights. Performing the exercises unilaterally (one hand or leg at a time) or adding a balance challenge will further stimulate the core muscles. This approach not only strengthens the core muscles but allows for the development of upper and lower body strength, coordination and balance. Pre-season conditioning programs should include resistance training on unstable surfaces. This will maximize the core's potential prior to engaging in sports.
Below are examples of core strengthening exercises best suited for pre-season and in-season training...
Pre-Season Core Exercises
Trunk Curl. Place lower back on a gym ball with hands behind the head and feet on the floor. Contract the abdominal muscles and slowly raise the upper body off the ball and return to starting position. Repeat 20-30 repetitions.
Incline push-up Place hands on ball, shoulder width apart. Feet are on the floor and body is maintained in a straight line. Bend arms to lower body to the ball until elbows are flexed to 90 degrees. Return to start position. Repeat 10-20 times.
Superman Lay with chest supported on the ball, knees extended, feet on floor. Hold a light weight (3-5lb) in each hand. Keeping the body in a straight line, raise the arms to the front. Hold this position x 5 secs. Repeat 10 times. This exercise can also be done by raising the arms out to the side.
Russian Twist Lay with the head and shoulders supported on the gym ball. Hold a weighted ball in the hands and start with the ball reaching up to the ceiling. Keep the feet flat on the floor and the hips raised throughout the exercise so as to maintain a straight line from the shoulders to the knees. Contract the abdominals to brace the spine and slowly rotate the trunk to the right. Hold for 2 secs before slowly returning to the left. Repeat 10 x each side.
Single Leg Bridge Rest the right heel on the ball with the right knee flexed. Extend the left leg up to the ceiling.Press the right foot into the ball and lift the hips off the floor as high as possible. Keep the head and shoulders on the floor. Do not push up with the hands. Repeat 10-20 times. Repeat with the left leg.
Single Leg Squat Stand with left foot on the ground, right foot resting on a gym ball. Keep the body weight over the left leg. Keep the right knee extended and the knee and toes facing forward. As you move into the squat, the spine stays straight and the right leg presses away over the ball. Repeat 10-20 x each leg. Holding a weighted ball gives added resistance.
Unstable Squats Stand on an unstable surface with feet hip width apart. Slowly bend the knees, moving into a squat and return to starting position. Tightening the abdominals throughout the movement will help stay balanced. Holding a weighted ball gives added upper body training. Repeat 20-30 times.
Single Leg Lifts on Gym Ball Roll out over the ball until just the shins are resting on the ball. Hands are placed under the shoulders and the body is maintained in a straight line from head to toes. Contract the abdominals to keep the body straight. Lift one leg off the ball, keeping the knee fully extended. Hold x 5-10 secs. Return to starting position and repeat with opposite leg.
Single Leg Lift on Unstable Surface Start with the hands either side of the unstable surface, directly under the shoulders. Keep the body in a straight line and raise one leg, keeping the knee extended. Hold 5-10 secs, return to starting position and repeat with opposite leg.
Push-up on Gym Ball Roll out over the ball until the hands are under the shoulders. The further out you roll, the harder is the exercise. Keeping the spine straight (do not sink at the lower back), slowly bend the elbows and lower the body. Slowly return to starting position. Repeat 10-20 times.
Knees to Chest on Gym Ball Adopt the same starting position as for push-up. Contract the abdominals and draw both knees into the chest. Return to starting position with knees fully extended. During this exercise, the upper body should not move. Repeat 2 sets of 10 repetitions.
Pike on Gym Ball Adopt the same starting position as above with just the toes resting on the ball. Contract the abdominals and lift the hips directly up to the ceiling using the toes to pull the ball in towards you. Hold x 3-5 secs. Repeat 5 times.
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In-Season Core Exercises Push-up with Row Start in a push-up position with each hand on a weight (start light until you've learnt the movement). Complete a full push-up. Once you return to the start position, add a dumbell row. Stabilize with the left hand whilst you lift the weight with the right. Return the hand to the ground and perform a full push-up. This time, add the row with the left hand. Repeat 10-20 times.
Split Lunge with Rotation Hold a weighted ball out infront of the body. Step forward with the left leg into a lunge. At the same time rotate the trunk to the left. Now, step forward with the right leg into a lunge and rotate the trunk to the right. Continue to lunge-walk across the room. Keep the shoulders lined over the hips and remember to rotate towards the front knee.
Single Leg Dead Lift Hold a weighted ball and stand on the left leg. Right foot is off the floor and held behind the body. Slowly, lower the body to touch the ball just infront off the left foot, keeping the left knee as straight as possible. Keep the abdominals tight as you stand back up (still on one leg). Raise the ball overhead and repeat x 10 times. Repeat with right leg.
Squat with Rotation Hold a weighted ball infront of the body. Stand with feet a little more than shoulder width apart. Keeping a straight back, bend the knees and touch the ball to the floor. Stand up and rotate to the right, raising the ball over the right shoulder. Look at the ball to ensure good rotation. Return to squatted position. Stand up and rotate to the left. Repeat 10-20 times.
Squat with single dumbell Hold a heavy weight in one hand. Stand with feet hip width apart. Squat down, keeping arm straight, chest lifted and back flat. Return to starting position. Repeat 15 times each side. Holding the weight in one hand works the core muscles harder as they try to keep you aligned.
V-Sit Sit on the floor. Contract abdominals and raise legs to 45 degrees. Reach arms towards the feet. Maintain this position as long as possible. Repeat 5 times.
Side Bridge Lay on your left side with the elbow under the shoulder, knees straight, top foot infront of lower. Lift the hips and maintain a straight line from shoulder to foot. Do not rotate body towards the floor. Hold x 30secs. Repeat on the right side. This can be progressed by stacking one foot on top of the other or by raising the top leg.
Plank Lay on the floor resting on the forearms and toes. Hold x 30-60secs. Keep the body straight by tightening the abdominals, extending the knees and not allowing the shoulder blades to pinch together.
Russian twist Start in a seated position with the hips and knees bent, feet flat on the floor. The trunk is reclined. Hold a weighted ball and rotate from side to side. Look at the ball to ensure good rotation. Repeat 20-30 times.
Single Bridge Lay on the back with the knees bent, feet flat on the floor. Extend the left leg parallel with the right thigh. Lift the hips to the ceiling. Keep the head and shoulder on the floor. Do not push with the hands. Repeat 10-20 times on each leg.
Bicycle Lay on your back. Tighten the abdominals and raise the head and shoulders off the floor. Draw the left knee to the chest as the right leg extends away, staying close to but just off the floor. Switch legs (right knee to chest, left leg away). Continue with slow, controlled switches. Repeat 30 times.
Bicycle with rotation Perform this exercise as above but add a trunk rotation. Place the hands behind the head but do not pull up on the neck. Rotate right elbow towards the left knee and then left elbow towards the left knee. Repeat 30 times.
Skip with Trunk Rotation This is a good warm up exercise that incorporates the core muscles. Start by slowly skipping forward, about 5 steps each leg. Turn around and skip back. Gradually add larger twists with each skip adding larger arm swings and higher knee lifts. Keep the movement controlled and concentrate on using the abdominals during the twist.
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