ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

The science of core training, part 2

Updated on November 29, 2011

Introduction

In the first part of core training, I covered the muscles of the core, the three planes of motion involved with exercise, and the types of muscular contraction. In this article, I will give three examples of unique core exercises using the principles discussed previously. The three exercises are: the 3 point row; the iso cable press lunge; and the supine airplane dumbbell press.

The 3 point row

The first exercise that I will demonstrate is the 3 point row. Be on your toes and have one of your hands on a block. With the other hand, hold a dumbbell and raise it to your side just like you would with a one arm row. Keep your elbow in by your side as you raise and lower the weight. Do it in a slow, controlled manner and don't let the weight touch the floor at the bottom. It is important that you do not open up the hips as you raise the weight. Keeping the pelvis facing the ground will make the core work hard in a static contraction against the resistance. The resistance is coming through the core from the sagital plane (front to back). As you use heavier weights, the core will get stronger.

The Iso Cable Press Lunge

You need access to a cable press machine of some sort to do this exercise. Any kind of functional trainer machine should do the trick. You will hold the cable handle with one hand and do a combination of a chest press with the hand and a lunge with the other foot (see video for proper form). This is a whole body movement with resistance coming from one side. If you keep the pelvis facing forward throughout the movement, the core will have to stabilize the pelvis against resistance in the sagital plane. Once you do it, you can feel the core working hard in a functional sense. It is a good way to train the body to work in a 3d environment with uneven forces going through the body, preparing it for work in the real world.

The Supine Airplane Dumbbell Press

This is a killer core exercise if it is done right. On a fit ball, hold a dumbbell in one hand while laying down face up. Roll off the ball about 3 or 4 inches towards the side that you are holding the weight. With your shoulder off the ball, hold it parallel with the other shoulder on the ball and keep it there. Slowly lift and lower the weight just like you would a regular dumbbell press (view the video for the proper form). Like the Cable Press Lunge, the core has to work against resistance in the sagital plane.

Conclusion

As you can see, you do not need to do just a bunch of crunches of leg lifts to work the core. If you understand the three planes of motion and the different muscles that make up the core, you can design any number of exercises that do the job. What's more, by doing different variations such I showed here, you get a better developed, overall stronger core...and it is more fun!

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://hubpages.com/privacy-policy#gdpr

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)