This is a two part research article on How to Train the Core
Part 1- What is the Core? Evolving Concepts 
Part 2- Exercises for the Core
​
Please note the video links I have added in the text. Copy link into your browser if needed. I picked these videos among many others on YouTube because they give valuable information on important core exercises. 


CORE  PART 1

​- WHAT IS THE CORE? EVOLVING CONCEPTS


Most exercisers agree that core training is very important. Yet many don't really know what the core is or how it works. If your answer was to point out to your abs, this is only a very small part of the core. Yes, since ancient times having nice abdominal muscles has been an ideal for strength and looks for exercisers, but you will see that there is more to core than the abs.  

It was scientific research on back pain that lead to the discovery of the functional core. Researchers found many muscles responsible for "lumbar pelvic stability" or the ability of the neuromuscular system to maintain appropriate support around the lumbar spine and pelvis during movement.
This core stability is essential for good posture and to prevent back problems. it is vital in our everyday activities like walking, working, yoga, exercising and even more so in athletic performance.

The core includes all muscles from the neck to the base of the gluteus. There are 29 pairs of muscles that support the lumbo pelvic hip complex (LPHC) to support the spine, pelvis, and kinetic chains during functional movements. These muscles work together mostly to stop movement (segmental stabilization) and then to produce movements.

The core can be divided in two three functional systems.

1- The Local Stabilization System. These deep core muscles attach directly onto the spinal vertebrae and provide segmental stability. They includes: Transverse abdominis (TVA), Multifidus, pelvic floor muscles, diaphragm, Toracolumbar Fascia, Rotares, Interspinales, Intertransversarii.

2- The Global Stabilization System are muscles attached from pelvis to the spine. They transfer loads between upper extremity and lower extremity, provide stability between pelvis and spine, and provide stabilization and eccentric control of the core during functional movements. They generate torque, act like guy ropes to control spinal orientation and work in co-contraction to control spinal motion in the application of external loads.
Global muscles include: quadratus lumborum, psoas major, external obliques, portions of the internal oblique, rectus abdominis, gluteus medius, and adductor complex.

3- The Movement System includes muscles that attach the spine and/or pelvis to the extremities. These muscles are primarily responsible for concentric force production and eccentric deceleration during dynamic activities. Primary muscles that make up movement system include latissimus dorsi, hip flexors, hamstring complex, and quadriceps.
Collectively all muscles within each system provide dynamic stabilization and neuromuscular control of the entire core (Lumbo Pelvic Hip Complex or LPHC). They produce force (concentric), reduce force (eccentric), and provide dynamic stabilization in all planes of movement during functional activities.
In isolation, these muscles do not effectively achieve stabilization of LPHC; rather it is through their synergistic interdependent functioning that they enhance stability and neuromuscular control.


EVOLVING CORE CONCEPTS

The old style of core training was to do sit-ups and crunches. I remember doing hundreds of them as a teen in pre-skiing seasons clinics. Unfortunately many athlete and exercisers suffered spinal disk compression injuries caused by endless repetitions of sit-ups, crunches, Russian twist and other abdominal flexion exercises. This is why planks gained popularity as they do not bend the spine.  

A few years ago Australian researchers working on back pain therapies developed a technique that isolates the Transverse abdominus (TVA)". Physical therapists started cueing their patients to " hollow" or  "pull in" the lower abs. This technique trickled down from physical therapy to fitness training and very soon a lot of trainers were doing the same hollowing technique with their healthy clients. Many other core training have become popular such as instability training and many strength exercises for overall core.  

As core is getting more popular and trendy it is also getting more confusing. New scientific studies show that instability exercises are not necessarily better for your core, abdominal work does not always improve core stability (only the anterior core) and hollowing of TVA  may even weaken your stability.
Furthermore jumping into advance core exercises without any knowledge of proper progressions is counterproductive and even lead to injuries, just like with the sit-ups. 

More recently, Stuart McGill, foremost authority in the world on low back pain and rehab and professor of spine biomechanics at the University of Waterloo found that isolation of TA is not natural and does not serve core stability well. He did multiple studies showing that "bracing" the entire trunk is better than pulling the lower abs in. The trunk muscles, diaphragm and pelvic floor create a type of cylinder of internal pressure or " super stiffness".

What is the difference between hollowing and bracing ( McGill)
https://www.youtube.com/watch?v=TDKSQFjPlYg

Core bracing (Muscle & Motion)
https://youtu.be/TMwrdWspnPw

Note that it is important to match the intensity of bracing to the effort required. Bracing can very light for endurance exercises like bird dog or standing from a chair, or it can be more extreme as in a power lift. It can be a quick pulsing and release as in a golf swing and sports moves



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 CORE  PART 2 

- ​EXERCISES FOR THE CORE


Did you know core stability starts with breathing?
Breathing has a dual purpose, first it is to bring oxygen to the cells and secondly it activates our core. The diaphragm initiates cores stability through its influence on intra-abdominal pressure, it works with the transverse abdominis, multifidus and pelvic floor muscles to provide support to the spine. Proper diaphragmatic function provides us with the basic postural stability that is required for complex movements as well.

The problem is that many of us are interfering with natural breathing. Studies say 50 % of the population are chest breathers, meaning the breath action is located in upper chest instead of mid and lower trunk.
"Apical breathing" or chest breathing depends mostly on muscles of the neck upper chest and ribs (accessory breathing muscles) while the diaphragm muscle is not doing much. Since the inhalation is shallow, the body has to compensate by breathing more frequently and working harder.
If you add exercising vigorously along with apical breathing, accessory muscles will fatigue quickly and the work of the diaphragm muscle as a stabilizer is compromised.
A good core program should start by practicing proper diaphragmatic breathing followed by foundation bracing exercises.  

 Diaphragmatic Breathing 
Diaphragmatic breathing is similar to deep yogic breathing. The breath starts from the lower belly then goes up to the chest. Diaphragmatic breathing is explained in the first video in link below. Second video shows dead bug progressions. 
https://www.functionalmovement.com/articles/fitness/2014-03-06_training_the_core_the_core_of_2014_part_2

​Crocodile breathing 
This is the same diaphragmatic breathing but done in a prone position. Gray Cook, renowned strength Coach, Physical Therapist and creator of FMS developed this exercise as a way to feel belly breathing better in fitness and sports training.
https://www.youtube.com/watch?v=2ibSb6jQ3Ec


CORE BRACING EXERCISES 

How to brace the core
With good diaphragmatic breathing you can start to activate the Local Core with the bracing technique. Bracing is a simple tightening of the abs and trunk, think as if anticipating a little slap to your stomach. Once the core is brace, emphasize breathing in side ribs to facilitate work of diaphragm. 
This video gives another good trick on how to get the bracing technique.
https://www.youtube.com/watch?v=oR9BH-egnEM&feature=youtu.be

McGill " Big 3  
Modified crunch -  bird dog - elbow side planks; as well as  "stir the pot" an elbow plank on the ball which is intermediate level core exercise and  good alternative for abs crunches on the ball. 
Stuart McGill, world renown biomechanics professor demonstrates  these exercises (copy link):
http://redelivery.ca/2013/08/25/the-big-3-core-exercises-dr-stu-mcgills-spine-conserving-alternatives-to-the-sit-up/
​​Everyone should learn "McGill 3 Big" basic core exercises to work the anterior, lateral and posterior core.
​Keep a light bracing as you do them. Work toward doing sets of 10 seconds each and increase reps.
​Descending pyramid sets are great for developing core endurance.
Example: One round of 5/4/3/2/1 reps. 10 sec hold each rep.

Front plank is also good for learning basic core stiffness. Remember that side is more functional because in real life the core is mostly activated to resist rotation and side planks are ideal for training anti-rotation.  

​Rotary stability rolling  The Local core system should always activate prior to the global core. If a person cannot keep their balance in "bird dog" variations it could be a rotary stability issue. This simple rolling on the floor  exercise is a developmental stage movement that can help reset the natural triggering of local core. 
https://www.youtube.com/watch?v=KgFbkX2darI​
https://www.youtube.com/watch?v=gmQuG2mnkWw

Paloff Press  Pushing a cable or resistance band at 90 degree angle is a great basic core exercise.
https://www.youtube.com/watch?v=5_8d8vHgZvU
Variations: kneeling and half kneeling press are a good progression; You can also do a  Paloff press facing in or away from attachment to activate  anterior and posterior core.

​​Dead bug progressions  See second video in same link as for  Diaphragmatic breathing.
https://www.functionalmovement.com/articles/fitness/2014-03-06_training_the_core_the_core_of_2014_part_2


GLOBAL AND MOVEMENT CORE SYTEM

When you do any full body exercises and athletic movements ( as opposed to isolating muscles like sitting on an exercise machine) you are activating all three systems of the core: the Local, Global and Movement core systems. Full body movement activate important muscle chains connected to the core. The main muscle chains or muscle slings are explained in "Muscle Sling" link in reference below. Fitness Trainers should incorporate exercises for all main muscle chains.  

In sports and high speed movement the core must be able to quickly turn on and off to relax the body for best performance. This "Reflexive Core" can be trained with medicine ball rotation throws, DVRT press out rotation, DVRT around the world and other sports specific exercises.

List of effective core exercises

Rotary stability rolling
McGill Big 3
Dead bug variations 
Paloff press
Kneeling and standing cable chops and lifts.
Plank variations (yoga has many)
Mountain climbers
Stir the pot
​Bear crawl
TRX planks (with hip flexion, TRX elbows or high planks, TRX crunch, TRX pike, TRX dynamic plank (roll out)
T pushups
Renegade row
Angle barbell rainbow
Farmer walk and carries 
Crunch variations (in moderation)
Overhead press (with rotation)
Squats/deadlifts  with various holding
Medicine ball exercises
Single leg exercises
​Lunge twist


DVRT Core Training

"Dynamic Variable Resistance Training" (DVRT Ultimate Sandbag) offers amazing core work exercises with progressions and regressions.
First, the core is activated by the instability of shifting sand inside the sandbag. The implement is very versatile  and works really well for moving in different planes of motions. The bag has about 6 different holding positions, including suitcase handle, clean handle and snatch handles. You can also pull handles apart during an exercise to increase connection in latissimus dorsi and other trunk muscles. DVRT core work is great for anti-rotation, ant-flexion, anti-extension and cross sling activation. 
In short you get great core activation, a lot of movement and the implement gives superior feedback to feel which muscles you are suppose to fire up and activate. 

DVRT foundation core exercises
https://www.youtube.com/watch?v=LmEdPXpHuE4

Hands and knees lateral drag
Plank lateral drag
​supine leg lowering (dead bug)
Bear crawl and X man drag
DVRT get ups
kneeling arc press
Around the world
Press out
Shin box variations
Chops and lifts
Shoveling
Farmer walks and carries (front loaded, shouldering, overhead) 
MAX lunge 


Remi Falquet
ACE

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REFERENCES / ARTICLES

​Core Performance/ Core Performance Endurance - mark Verstegen
Blog and training with Josh Henkins and Jessica Bento Ultimate sandbag
​
How to integrate core work in strength training - Josh Henkins Modern Core Training
http://athletesacceleration.com/modern-core-training/

Core work in functional training.
https://www.functionalmovement.com/articles/fitness/2014-03-06_training_the_core_the_core_of_2014_part_2

core stability https://www.physio-pedia.com/Core_stabilitycore training concept

Core Training: Evidence translating to better performance and injury prevention by Stuart McGill, PhD Spine Biomechanics, Department of Kinesiology, Faculty of Applied Health Sciences, University of Waterloo, Waterloo, Ontario, Canada
https://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Articles/NSCA_Classics_PDFs/Core%20Training%20Evidence%20Translating%20to%20Better.pdf

Why everyone need core training - Stuart McGill 
storeId=10151&catalogId=10751&pagename=438

DVRT ultimate sandbag Training - Josh Henkins - MUSCLE SLINGS
https://breakingmuscle.com/fitness/re-thinking-functional-movement-the-sling-systems-of-the-body

Advantages of abdominal breathing
http://www.normalbreathing.com/index-chest-breathing.php

Role of breathing and PT
https://newgradphysicaltherapy.com/role-breathing-physical-therapy/

Studies on breathing pattern disorder and functional movement 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3924606/

Core Training, evidence translating to better performance and injury prevention - McGill
https://www.nsca.com/uploadedFiles/NSCA/Resources/PDF/Education/Articles/NSCA_Classics_PDFs/Core%20Training%20Evidence%20Translating%20to%20Better.pdf

Functional training
https://www.functionalmovement.com/articles/fitness/2014-03-06_training_the_core_the_core_of_2014_part_2

core stability
https://www.physio-pedia.com/Core_stability

​Rotary stability FMS ​breakdown of rotary exercises:
https://www.youtube.com/watch?v=KkxtTT7HFx4&t=248s
https://www.youtube.com/watch?v=gmQuG2mnkWw

Here are my suggestions for other trainers working to achieve their Clean and Press test. I am describing three main stages of training. You will find two workouts below for the final stage.    

The first stage is learning to master all the basic DVRT movement and exercises in the DVRT training course so you have a solid and safe foundation in your training. You can then practice these by doing the DVRT workout video that came along with your sandbag. The video has four workouts covering foundation exercises. You can even watch real time instructions to learn proper form, tempo and cues.
 
The second stage of your training should focus on your weak areas with "pre-hab" (to prevent rehab) training. Pick a few areas you know you need to improve, whether it is weak muscle groups, lack of mobility, stability and core problems, or old injury areas.
In my case, I would sometimes feel twinges in my lower back from an old diving injury when lifting heavier loads. I decided to focus on my core stability for a month with exercises such as Kneeling Press outs, kneeling Arc Press (my favorite), Standing and Kneeling Around the World, Iso Pull, Lateral Drags, Shoulder and Front Load Up Downs. I discovered that my lower back would get sore only on one side when doing Kneeling Arc Press. This pointed out to an asymmetry in my core and muscle slings. I worked on consciously linking glute contraction and abdominal bracing while pressing up in Kneeling Arc Press. I was amazed that the discomfort disappeared in just one week!    
I also needed to strengthen my shoulders in vertical pushing. For various reasons, heavier loads in overhead press where never a priority for me in my past training. To strengthen my shoulders I decided to begin from the ground up. I worked on lower body exercises like squats, dead lifts and high pulls in order to learn pushing from the feet. I had never noticed this upper / lower body chain connection in such a clear way before using the ultimate sandbag. I continued working upward the muscle chain with good mornings and rows in front load variations, followed by military press and staggered press progressions.       

For the third stage of training, I started do do workouts specifically for the clean and press. I ran a few Clean and Press test try-outs to evaluate where I was. I did not expect to complete the test but this was definitely humbling. After two or three sets of ten reps it was very clear I would not be able to finish it.  
I had to incorporate much heavier loads and speed in order to get my muscle strength to the next level. To enhance cardiovascular endurance I took shorter or no recovery time. I had never done serious power training in my own workouts before so it was a complete shift of intensity, it was great to actually see the progress.
I did the two workouts below for more than a month each, three times a week on average. I took at least 2 days recovery because I could really feel stiff afterwards. I did some cross-training with yoga classes, intervals, stretching and roller sessions between these DVRT workouts. 

​
WORKOUT 1  Building core stability and shoulders 

Round 1
Do all exercises in succession and repeat for 3 sets. Rest one minute between sets.
Use the required Clean and Press weight. (I suggest you can keep track of your sets with a pen and paper)

        Exercise                                                sets                     repetitons              rest interval 
Staggered push press - right leg                    3                           8 X                     30 seconds or less
Front load Squat                                             3                          10 X                    30 seconds or less
Staggered push press - left leg                       3                           8 X                     30 seconds or less
Staggered good morning - right leg                3                            5 X                      30 seconds or less
Staggered good morning - left leg                  3                           5 X                      30 seconds or less 

Round 2
Do all exercises in succession and repeat for 3 sets. Rest one minute between sets. Start with lower weight
(30 lbs) and move up to 60 lbs or required CP weight (except Lateral drag 30). Lateral drag can be done in plank or "beast" position (quadruped with knees 6 inches off the floor).

       Exercise                                                sets                     repetitons                    rest interval 
4 High pulls to 5 bent-over rows                    3                          1 rep                       no rest or minimum      
Kneeling arc press (both legs)                       3                          3 X each side         no rest or minimum 
Lateral drag / beast                                     3                        5 X each side         no rest or minimum                  Military press                                                  3                         10 X                         no rest or minimum


WORKOUT 2  Building power strength and cardiovascular endurance
      
Round 1
Do all exercises in succession quickly with no rest or minimum rest in between. Rest 1 minute between sets. Use required Clean and Press weight.  When proficient, try a few workouts with higher load (if you did 60 lbs try 80 or 90 lbs)

    Exercise                                                sets                     repetitons              rest interval 
High Pull                                                     5                             5 X                no rest or minimum
Push press                                                 5                             5 X                 no rest or minimum
Front Load squat                                        5                             8 X                 no rest or minimum   

Round 2  
Do all exercises in succession with no rest in between. Repeat for 5 sets, rest 1 minute between sets.

   Exercise                            sets                     repetitons                             rest interval 
Clean to fist                            5                         5 X                                    no rest or minimum
Bent rows                               5                   5 X ( with 2 sec. hold)             no rest or minimum   
Military press                          5                         5 to 8 X                             no rest or minimum     

Warrior One is one of the most popular yoga poses. And for good reasons: it is accessible to most people and has many health benefits. Not only Warrior One really works the lower body but it strengthens and lengthens the entire musculature from the ankles, legs, hips, to the back, chest and arms.
Studies have shown that posture can induce changes in emotions and motivation. Warrior One typical wide stance, front facing posture helps the yogi cultivate physical steadiness and self-confidence.
On a more subtle level Warrior One stimulate the third chakra (Manipura chakra) which is associated with fire energy, the power of transformation and good health. Learning to channel our inner fire energy can be a skillful way to move forward in our spiritual journey and be strong.    

Start Warrior One by paying attention to your feet, it's all about the feet! 

Yoga Warrior poses come from martial arts stances which were designed to give the body greater edge in movement efficiency and strength for defense or attack. Every fighting stances has its specific body alignment, rhythm of movement and most importantly the positioning of legs and feet.   
To help foot placement, draw an imaginary line, dividing your yoga mat lengthwise in two halves (you can use a chalk mark if needed).   
 
1- From Downward Dog take a few full breaths. Inhale deeply and as you begin to exhale swing your right foot to the front of your mat. Land that foot just to the right side of the imaginary line (right side of the road).
Take the time to sense and feel your body weight settling down on this foot, from heel to toes (punctuate
this initial movement by saying "one" to yourself).
  
2- Place your left heel over the center line of the mat, toes forward at 45 degree angle. Bring your awareness to the entire sole of your back foot grounding itself. Sense the four corners of your foot, including the little toe and the inner arch (Keep your rhythm and count "two"). The length of your stance from front foot to back foot depends on your own body size, strength and flexibility, so make sure you are not copying anyone else.

Note that advanced practitioners often place the back foot first, with the mid arch of the back foot crossing the center line. For beginners, placing the heel on the center line will widen the stance for better balance and support. 

3- On an inhale, start to come up into your full Warrior One stance (count "three"). Straighten the back leg and lunge forward horizontally. Focus on the hips facing forward, the front knee is in-line with the mid foot and over the front ankle. 
Tip for centering hips: Place your hands on the two hard bones at the front of the hips (ilium). Your hips are like the front bumper of a car. Pull the right hip slightly back while moving the left hip forward. This counters the natural tendency of the hips opening to the left. To help keeping a low center of gravity in the hips, imagine you could push a heavy object in that position.  
 
4- completing the pose by directing your inner fire energy up from navel center, bubbling up the chest, heart center, throat and finally shooting up through your arms extended skyward. You can look forward or straight up at your hands in prayer pose. Stay grounded and strong in the lower body and light in your arms.
 
Manage your energy: In order not to get tired too quickly in this fierce pose stay aware of how much energy you want to put into it. One way to cultivate endurance is to pulsate in your lunge, straighten your front leg to ease up tension, then bend it deeper to increase intensity. Keep your arms strong but free with childlike spontaneity. Hold your posture between steadiness (Stira) and ease and joy (Sukka).
 
Happy peaceful warrior strength!

Send me your warrior pic, just the way it is 
on my Instagram: RAMAREMI