4 Ways to Train Core without Adding More Core Exercises

Why Core Training is Essential

Training the core is crucial for overall fitness and athletic performance. It’s often overlooked, but the core plays a vital role in stabilizing the body and generating power. However, with so many goals to work on, time in the gym can quickly add up. When training the core, most people think we must dedicate time to core exercises in a workout. But what if we told you there are ways to get more work out of the core during the routine exercises you already do without adding extra time to your workout?

Bracing the Core

Before we dive into the four ways to train core without adding more core exercises, it’s essential to understand the importance of bracing the core. Proper core bracing allows us to train our core with every exercise, even if it’s not a direct core exercise. Lack of core stability when performing exercises such as squatting, deadlifting, and overhead pressing can result in instability and poor form.

To brace the core, follow these cues:

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1. Squeeze both the glutes and abs to put the pelvis and lumbar spine in a neutral position. This should result in a waistband parallel to the floor.
2. Remove any flaring up of the ribs by pulling them down with the abs. This should result in ribs parallel to the pelvis.

Unilateral Training

Unilateral training is when only one arm or leg is loaded during training. This creates an asymmetrical load, causing the core muscles on the opposite side of the load to engage to maintain stability. Examples of unilateral exercises include single-arm rows, single-leg squats, and single-arm presses.

The asymmetrical load also presents a greater necessity for bracing the core. For the next workout, try swapping out a bilateral exercise with a unilateral exercise to put more emphasis on the core. Additional benefits of unilateral training include:

• Less overall load, which can be beneficial to recovery and those who cannot tolerate higher loads.
• Improved stability and balance.
• Often, similar muscle activation can be achieved as bilateral variations.

Training in Odd Positions

Odd position training takes a typical exercise like an overhead press and puts the body in an unconventional position, such as sitting on the floor. Sitting on the floor still offers stability but removes the legs from the exercise, making the core work much harder to maintain posture while pressing overhead.

New and odd positions will expose our core to stabilizing in a new way. Here are some positions that you can train in:

• Seated floor overhead press
• Tall double kneeling cable chest press
• Split stance single-arm cable row
• Single-leg RDL

We often limit ourselves to a few training positions. The great thing about training in odd positions is that you can be as creative as you want and tailor the training position to your goals.

Less Sitting on Seats

Machines with seats or benches can be inviting and offer a lot of benefits, but since you’re looking for ways to add more core efficiently into your workout, try to swap out sitting exercises with their standing equivalents. For example, instead of a seated row, try a standing bent-over row. Another example is switching out a seated leg curl with a Romanian deadlift.

Conclusion

If you’re in a time crunch and looking for ways to work your core more, try substituting some of your exercises with unilateral exercises, training in odd positions, doing less sitting, and bracing your core with every exercise. These strategies will challenge your core in new ways and demand more effort from you. Of course, we aren’t saying this will replace direct core training or earn you a six-pack, but it will certainly offer you some new tools to elevate your training!

FAQs

Q: Why is core training important?

A: Core training is important because it helps to stabilize the body and generate power. It’s essential for overall fitness and athletic performance.

Q: What are some examples of unilateral exercises?

A: Examples of unilateral exercises include single-arm rows, single-leg squats, and single-arm presses.

Q: What are some benefits of unilateral training?

A: Benefits of unilateral training include less overall load, improved stability and balance, and often, similar muscle activation can be achieved as bilateral variations.

Q: What are some examples of odd position training?

A: Examples of odd position training include seated floor overhead press, tall double kneeling cable chest press, split stance single-arm cable row, and single-leg RDL.

Q: Why should I swap out sitting exercises with standing equivalents?

A: Swapping out sitting exercises with standing equivalents can help to add more core efficiently into your workout and challenge your core in new ways.