In this video, I wanted to go through the number one mistake people make when training the core.
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The Number One Mistake When Training the Core
I will get Andrea to demonstrate.
Go through a plank sequence. Many people forget that the core is three-dimensional, and you need to train in 3 dimensions. So if you do a front or side plank, you are missing a lot when training your core, exposing it to a greater risk of injury and slowing down the recovery of an injury. It can also affect building strength and any weight loss you want in that area.
Front Plank
The front plank is an excellent exercise. Raise until your heels, knees, hips, shoulders, and head are in good alignment, and you are tight throughout your whole body. This helps work your core in the front direction.
Side Plank
Another great exercise is called the side plank. This helps challenge your core from the side.
It is important to combine those two exercises. When you move from a front plank to a side plank, back to your front plank, and back to the side plank, you are working more of your core. You are targeting your core from the front and the side. When you are transitioning between these exercises, you are working on the core throughout the whole movement, which is what you need to train and challenge the core in three dimensions.
Front and Side Plank
Start in a front plank and then move to the side plank. Start with a 1-2 second hold, then move back to the front plank with a 1-2 second hold. Then move back to the side plank with a 1-2 second hold and return to the front. Make sure that you are ending up with the front plank. You must target the core in three dimensions.
4th Dimensional Plank
There is one exercise that I like to do, and I rarely see people do this kind of plank exercise. This is called the 4th-dimensional plank. I will get Andrea to demonstrate. Lie down with your hands on the side. Push with your hands, trying to prop your seat up, and then push your heels down. Hold and then relax. We are working on those hamstrings, glutes, abdominal area, and those muscles at the back.
Like the front and the side plank, you will prop up for 1-2 seconds and then lower back down. You can progress to a 5-10 second hold. We don’t want irritation in the back, but we are working on those hamstrings and those glutes, which are important for strengthening the core from behind. We are also working on those back muscles and the deep core muscles.
So there you go! Please 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 remember the transition from one direction to another. And also, add that 4th-dimensional plank exercise.
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Rick Kaselj, MS
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