In this video, I wanted to go through the number one mistake when training the core.
The Number One Mistake When Training the Core
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I will get Andrea to demonstrate.
Andrea is going through a plank sequence. A lot of people forget that the core is three dimensional and you need to train things in 3 dimensions. So if you just do a front plank or if you just do a side plank, you are really missing a lot when it comes to training the core and exposing the core to greater injury and slowing down the recovery of injury. It can also affect the strength that you get in there and also affect any type of weight loss you want in that area.
The front plank is an excellent exercise. You are coming up and then your heels, knees, hips, shoulders and head are in good alignment and you are in tight throughout your whole body. This helps working the core in the front direction.
Another great exercise is called side plank. This helps when it comes to challenging the core from the side.
Now, it is important to combine those two because when you move from a front plank, to side plank back to your front plank, back to the side plank, you are working that core throughout those movements. You are targeting the core from the front and from the side. But when you are transitioning between them, you are working on the core throughout that whole movement which is what you need to train and challenge the core in three dimensions.
Front and Side Plank
Go to a front plank and then move to the side plank. Start off with 1-2 seconds hold then back to the front plank with 1-2 seconds hold and then back to the side plank with 1-2 seconds hold then back to the front. Make sure that you are ending up with front plank which is a very common exercise that people do. Side plank is not as common but you should definitely do the side plank and also add the transition between the front and the side plank to get more benefits. It is important as you target the core in three dimensions.
4th Dimensional Plank
Now, there is one exercise that I like to do and I rarely see people do this kind of plank exercise. This is called 4th dimensional plank. I will get Andrea to demonstrate. She will be on the front plank position. You are challenging the core from the front. We will challenge the core from the back, so get your foot around your back. You will lie down and your hands are on the side. You will push with your hands, try to prop your seat up and then push your heels down. We are really working on those hamstrings, glutes, abdominal area and those muscles at the back and then relax.
So just like the front and the side plank, you will just prop up for 1-2 seconds and then come back down. You can progress to 5-10 seconds. We don’t want irritation in the back but we are really working on those hamstrings and those glutes which are really important when it comes to strengthening the core from behind. We are also working on those back muscles and the deep core muscles.
So there you go! Don’t make that mistake when it comes to training the core. Don’t just train the core in one direction. Train it in multiple directions and also remember the transition from one direction to the another direction which is important. And also add that 4th dimensional plank exercise.
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Rick Kaselj, MS